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The basics: Often recommended for patients with heart disease and hypertension (high blood pressure), the DASH diet, which stands for Dietary Approaches to Stop Hypertension, emphasizes low-sodium, high-potassium foods such as fruits and vegetables, beans and lentils, low-fat dairy products, fish, poultry, and unsalted nuts. It limits sweetened, processed, and fast foods, as well as alcohol.
The benefits: Studies have shown that the DASH diet can lower blood pressure in just a few weeks. No food is completely off limits, so the plan is adaptable to any culture or lifestyle.
Cause for concern: Getting too little sodium in your diet can be as unhealthy as getting too much. This isn’t a problem for most people in the U.S., but talk with your doctor if you’re concerned about low sodium levels. And be mindful about incorporating high-fiber foods into your diet if you don’t currently eat very many; take it slow to avoid bloating and diarrhea.
The bottom line: If you are at high risk of heart failure, this plan was created for you. Your taste buds may need to adjust at first if you’re used to eating a lot of salty products. But it’s a great reason to experiment with sodium-free spices and find new flavors you enjoy.
Bechef POV and curated Condiments :
The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It's easy to follow using foods found at your grocery store.
The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.
When following DASH, it is important to choose foods that are:
- Rich in potassium, calcium, magnesium, fiber and protein
- Low in saturated fat
- Low in sodium
DASH diet: Recommended servings
The DASH diet provides daily and weekly nutritional goals. The number of servings you should have depends on your daily calorie needs.
Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:
- Grains: 6 to 8 servings a day. One serving is one slice bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.
- Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
- Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
- Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
- Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce cooked meat, poultry or fish, or 1 egg.
- Nuts, seeds and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes (dried beans or peas).
- Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
- Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
Take aim at sodium
The foods at the center of the DASH diet are naturally low in sodium. So just by following the DASH diet, you're likely to lower your intake of sodium.
You can further reduce sodium by:
- Using sodium-free spices or flavorings instead of salt
- Not adding salt when cooking rice, pasta or hot cereal
- Choosing plain fresh, frozen or canned vegetables
- Choosing fresh or frozen skinless poultry, fish, and lean cuts of meat
- Reading food labels and choosing low-sodium or no-salt-added options
As you cut back on processed, high-sodium foods, you may notice that food tastes different. It may take time for your palate to adjust. But once it does, you may find you prefer the DASH way of eating.
Bechef DASH Recommended products are made specially taking into consideration the above recommendations and have been curated as per your needs.