### Quick Tips to Start the Plant-Based DASH Diet
Always choose whole, unrefined, organic, and locally grown foods when possible. Incorporate at least one serving of vegetables in every meal and have a serving of fruits or vegetables with every snack. Swap refined grains like white bread, pasta, and rice for whole grains such as brown rice, wild rice, and oats. Avoid wheat due to its gluten content. Add beans or lentils to meals for extra protein and fiber, helping you feel full with less food. Snack on raw nuts like almonds, cashews, walnuts, or pistachios. Use low-sodium seasonings such as herbs and spices instead of salt and processed condiments. Opt for low-sodium foods when grocery shopping. Satisfy sweet cravings with fruit instead of candy or baked goods.
What Is the DASH Diet?
The DASH Diet, funded by the National Institutes of Health’s National Heart, Lung, and Blood Institute (NHLBI), was developed to lower high blood pressure or hypertension. Hypertension is defined as having a systolic blood pressure of 140 mmHg or higher or a diastolic blood pressure of 90 mmHg or higher. The DASH Diet focuses on vegetables, fruits, whole grains, lean proteins, healthy fats, and low-fat or fat-free dairy, while limiting sugar and sodium. It emphasizes foods low in saturated fat and cholesterol, and high in fiber, protein, potassium, calcium, and magnesium. Though initially designed for omnivores, it can easily be adapted for a plant-based diet.
What Can You Eat?
One of the appealing aspects of the DASH Diet is its diverse food options. The list of allowed foods is extensive and they are readily available at grocery stores and farmers markets. The servings vary based on caloric needs, and the following recommendations are for an 1,800-calorie diet.
Fruit
Aim for four to five servings of fruit daily. A serving can be one medium piece of fruit, a quarter cup of dried fruit, half a cup of fresh or frozen fruit, or half a cup of 100% fruit juice. The diet allows all fruits, including apples, bananas, grapes, oranges, grapefruit, mangoes, watermelons, peaches, apricots, pineapples, strawberries, and tangerines. Good dried fruits include dates, figs, prunes, or raisins.
Vegetables
Aim for four to five servings of vegetables daily. A serving can be one cup of raw leafy vegetables, half a cup of cut-up raw or cooked vegetables, or half a cup of 100% vegetable juice. You can eat any vegetable, with good options including broccoli, green beans, peas, kale, collard greens, bell peppers, spinach, squash, sweet potatoes, and tomatoes.
Grains
Aim for six servings of whole grains every day. Healthy grains include brown rice, wild rice, and oats, which are excellent sources of fiber and gluten-free. Other gluten-free options are buckwheat, amaranth, teff, and quinoa.
Nuts, Seeds, & Legumes
Aim for four servings per week. A serving can be one-third cup of nuts, two tablespoons of nut or seed butter, two tablespoons of whole seeds, or half a cup of cooked legumes. Choose any nuts, seeds, or legumes, such as lentils, navy beans, garbanzo beans, and kidney beans.
Healthy Fats
Aim for two to three servings of healthy fats daily. A serving can be one teaspoon of oil (olive, avocado, or coconut). Other sources include avocados and fresh, no-sugar-added peanut or almond butter.
Sample DASH Diet Menu
Day One
Breakfast: Steel-cut oatmeal with peanut butter and banana
Lunch: Greek salad
Dinner: Gluten-free, whole-grain spaghetti with fresh sauce and a side spinach salad
Day Two
Breakfast: Plain coconut milk yogurt with walnuts and berries
Lunch: Black bean and vegetable wrap
Dinner: Lentils with brown rice and kale
Day Three
Breakfast: Slice of gluten-free toast, chickpea and vegetable scramble, orange
Lunch: Pita with hummus and vegetables
Dinner: Three bean vegan chili with chunky tomatoes
The Top 5 Health Benefits of the DASH Diet
While the DASH Diet was designed to lower high blood pressure, it offers additional health benefits, even for those with normal blood pressure.
1. Lower Your Blood Pressure
The DASH Diet significantly reduces systolic blood pressure. Combining it with a low-sodium diet may enhance this effect.
2. Lose Weight
Being overweight increases the risk of hypertension. Losing 5 to 10 pounds can help lower blood pressure. The DASH Diet can aid weight loss, with studies showing participants lost more weight and inches off their waistline compared to other diets.
3. Reduce Your Diabetes Risk
The DASH Diet is suitable for people with diabetes as it can reduce blood pressure and weight, and improve insulin sensitivity, lowering the risk of type 2 diabetes. It may also help manage metabolic syndrome, a pre-diabetic condition.
4. Lower the Risk of Some Cancers
The DASH Diet may lower the risk of colorectal and breast cancer. Its emphasis on whole grains, fruits, vegetables, and nuts is associated with reduced cancer risk.
5. Reduce Your Risk of Heart Disease
High blood pressure is a risk factor for cardiovascular disease. By reducing blood pressure, the DASH Diet helps the heart. It also lowers “bad” LDL cholesterol, reducing the risk of heart attack and stroke.
How to Get Started
The DASH Diet can represent a significant shift in eating habits. Here’s how to ease into it:
Check Your Current Eating Plan
Keep a food journal for a few days, noting what and how much you eat at each meal and snack. Compare your current habits to the DASH Diet plan to identify areas for improvement.
Start Gradually
You don’t need to make all changes overnight. Begin with one or two changes, like adding a serving of vegetables to each meal, then gradually add more as these changes become new habits.
Remember, It Doesn’t Have to Be Perfect
You don’t need to hit every serving recommendation daily. Aim for overall trends that fit the DASH Diet, considering a week’s worth of meals as a success if most align with the diet’s principles.
Be Active
Aim for at least 30 minutes of daily activity or one hour if trying to lose weight. Activities can be broken into 10-minute segments. Choose activities you enjoy, like walking, hiking, swimming, dancing, or yoga. The key is to stay active.
Follow Other Healthy Lifestyle Practices
Other changes can further reduce blood pressure and enhance health:
– Quit smoking or chewing tobacco.
– Manage stress with massage, meditation, or relaxation techniques.
– Get 7 to 9 hours of sleep each night.
Points to Remember
The DASH Diet aims to reduce high blood pressure but is beneficial for almost everyone. It can help with weight loss, lowering cholesterol, and reducing heart disease risk. The diet includes fruits, vegetables, whole grains, and healthy fats while eliminating red meat, added sugars, salt, and alcohol.
