According to the National Health Survey of 2022, 1 in 5 adult Australians had high blood pressure. Also called hypertension, it affects males and females equally and is a major issue as it can lead to heart and kidney disease, and stroke.
Enter the DASH diet. The DASH diet stands for Dietary Approaches to Stop Hypertension, is a popular and effective eating plan designed to lower blood pressure. The DASH diet has been shown to reduce the risk of heart disease, stroke, and type 2 diabetes.
Key Components of the DASH Diet
The keys to the DASH diet are:
- Fruits and vegetables: Aim for at least 4-5 servings of fruits and 4-5 servings of vegetables each day. These are rich in essential nutrients, fibre, and antioxidants.
- Whole grains: Opt for whole grains like brown rice, quinoa, and whole-wheat bread. They provide fibre, vitamins, and minerals.
- Low-fat dairy: Include low-fat or non-fat dairy products like milk, yoghurt, and cheese.
- Lean protein: Choose lean protein sources like poultry, fish, beans, and lentils. Limit red meat and processed meats.
- Healthy fats: Include healthy fats like nuts, seeds, and olive oil.
- Limited salt: Reduce your intake of salt by limiting processed foods and using herbs and spices for flavour.
- Limited sugary drinks: Avoid sugary drinks and limit your intake of added sugars.
Tips for Success
For the best chance of success, start gradually. Make small changes to your diet over time to make it easier to stick with.
Don’t trust the marketing on the package, read food labels. Pay attention to sodium content, added sugars, and serving sizes.
Swap refined grains for whole grains (eg white bread for whole grain bread)
Cooking at home is always better when you can because it gives you control over the ingredients and the portion sizes.
Prepare meals and snacks in advance to avoid unhealthy choices.
For more information
Heart Smart Australia has meal plans, tips and more information.
