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By: Timothy Smithston on Tue Apr 15, 2008

The Dash Diet is on everyone’s lips these days, as a new Harvard School of Public Health study reveals that the DASH (Dietary Approaches to Stop Hypertension) lowers the risk of heart-disease and stroke in women who followed it, and also reduces blood pressure in women with hypertension and normal blood pressure, too; as well as cutting cholesterol. It's recommended by the National Institute of Health, too. The DASH diet is considered far more effective than hormone therapy, which have been revealed to increase the risk of heart attacks, strokes, and breast cancer, and was previously thought to be able to reduce risk factors for heart disease.

But what is the DASH diet plan, and is it appropriate for you to try even if you don't have hypertension? What are some items on the DASH diet menu, and what makes DASH diet recipes different from a normal low-fat or reduced sodium diet?

The DASH diet is considered a diet that will suit anybody, and can be considered a preventive diet, reducing the risk of heart disease. Michael Pollen’s new book, “In Defense of Food: An Eater’s Manifesto” encourages us to “Eat food. Not too much. Mostly plants.” It seems the time has come for a new approach to food, one that concentrates on eating whole foods, especially plant based protein, and avoiding the processed and high-sodium junk we’re often putting into our bodies.

Here are some basic principles that can help you follow a DASH-like diet, to help you lower your blood pressure and reduce your risk for heart disease. By combining a DASH diet with low-sodium intake and exercise, you’ll soon be on your way to a healthier you!

Limit Sodium Intake
The highest recommended consumption of sodium is 2,300 milligrams a day, but most of us should be shooting for 1,500 milligrams. The lower the sodium intake, the lower your blood pressure will be. American men currently consume an average of 4,200 milligrams a day, and women 3,300 milligrams a day – far higher than even the maximum amount recommended!

Increase Potassium Intake
Potassium in naturally occurring sources has been shown to keep blood pressure levels at a healthy level. Many fruits and vegetables (not the least, bananas!) as well as fish are great sources of potassium, and should be introduced to your diet. They also prevent kidney stones and bone loss!

Exercise Moderately
1 hour of moderate exercise a day, such as walking, can help reduce your blood pressure, and it is strongly recommended for anyone on the DASH diet. Remember to set goals, enjoy yourself, and exercise with friends or a family member!

Avoid Alcohol
If you do drink, do so in moderation. No more than 2 glasses daily, at most.

The 2100 Plan
Not all of us have the time to pay such careful attention to our diet, but if you try to keep as closely as possible to the bottom percentages, based on a 2,100 calorie a day plan, and keep sodium intake at about 1,500 milligrams daily, you will notice marked improvements.
Total fat: 27% of caloric intake
Saturated fat: 6% of caloric intake
Protein: 18% of caloric intake
Carbohydrate: 55% of caloric intake

Your Servings
Based on the 2100 Plan, here are the recommended daily servings of food. If you are physically larger, and it isn’t necessary to lose weight or you are exercising above a moderate level, you may be on a 2,600 daily or 3,100 daily plan, and may increase your intake accordingly.

Grains: 6-8 daily servings (particularly whole grains)
Vegetables: 4-5 daily servings
Fruits: 4-5 daily servings
Milk products: 2-3
Lean meats, poultry and fish: 6 or less
Nuts, seeds and legumes: 4-5 weekly
Fats & Oils: 2-3 (1 tsp of vegetable oil is considered a serving)
Sweets and sugars: 5 or less (preferably less!)