The DASH diet is a dietary pattern promoted by the U.S. National Heart, Lung, and Blood Institute to prevent and control hypertension. It emphasizes fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts and beans; and limits sugar-sweetened foods and beverages, red meat, and added fats. Studies show the DASH diet lowers blood pressure and cholesterol and reduces the risk of heart disease, stroke, diabetes and some cancers. The DASH diet recommends consuming fruits, vegetables, whole grains, fish, poultry, nuts, seeds, and low-fat dairy products while limiting fats, red meat, sweets and sugar

1. DASH DIET
PRESENTED BY : Hassaan Arif

2. DEFINITION
• The DASH, stands for Dietary Approaches to Stop
Hypertension.
• The DASH diet is rich in fruits, vegetables, whole grains,
and low-fat dairy foods; includes meat, fish, poultry, nuts
and beans; and is limited in sugar-sweetened foods and
beverages, red meat, and added fats.
• It is a dietary pattern promoted by the U.S.-based
National Heart, Lung, and Blood Institute to prevent and
control hypertension.

3. CONTINUE…
• DASH is a flexible and balanced eating plan.
• It has been proven to lower blood pressure and
cholesterol, and is associated with lower risk of
several types of cancer, heart disease, stroke, heart
failure, kidney stones, reduced risk of developing
diabetes, and can slow the progression of kidney
disease.

4. Patients on DASH diet
• The DASH diet is especially recommended for people with
hypertension (high blood pressure) or prehypertension.
The DASH diet eating plan has been proven to lower blood
pressure in studies sponsored by the National Institutes of
Health (Dietary Approaches to Stop Hypertension). In
addition to being a low salt (or low sodium) plan, the
DASH diet provides additional benefits to reduce blood
pressure. It is based on an eating plan rich in fruits and
vegetables, and low-fat or non-fat dairy, with whole
grains. It is a high fiber, low to moderate fat diet, rich in
potassium, calcium, and magnesium.

5. Blood Pressure
• Blood pressure is the force of blood pushing against the
walls of the arteries as the heart pumps out blood. Blood
pressure rises and falls during the
• Blood pressure includes systolic and diastolic pressures.
"Systolic" refers to blood pressure when the heart beats
while pumping blood. "Diastolic" refers to blood
pressure when the heart is at rest between beats.
• High blood pressure (also called as hypertension) is
dangerous because it makes your heart work too hard.
The condition can damage your blood vessels and organs,
such as your heart, kidneys, brain, and eyes.
• High blood pressure is a risk factor for coronary heart
disease and stroke.

6. High Blood Pressure
• High blood pressure is the consequence of high
cholesterol level in the blood that leads to the
formation of lumps (plaque) on its accumulation
in the arteries. This causes the artery wall to
thicken; hindering the ease of blood flow through
it. This cuts down the blood supply to the cells;
causes a pressure on heart which in turn pumps
with greater force; hence results in
hypertension(high B.P).

7. Blood Pressure levels of Adults
Category Systolic(mmHg) Diastolic(mmHg) Result
Normal Less than 120 Less than 80 Good
Prehypertension 120-139 80-89 It can cause
problem. Dietary
modifications are
necessary.
Exercise and
weight loss
strategies are
beneficial.
Hypertension 140 or higher 90 or higher High B.P

8. DASH diet and Sodium Intake
• A key goal of the DASH diet is reducing how much
sodium you eat, since sodium can dramatically increase
blood pressure in people who are sensitive to its effects.
In addition to the standard DASH diet, there is also a
lower sodium version of the diet.
• Standard DASH diet. You can consume up to 2,300
milligrams (mg) of sodium a day.
• Lower sodium DASH diet. You can consume up to
1,500 mg of sodium a day.

9. • One teaspoon of table salt has about 2,300 mg of sodium, and
2/3 teaspoon of table salt has about 1,500 mg of sodium.
• 2 g salt; means no extra salt is added, foods contain only
natural sodium content(in case of severe hypertension).
• 4 g salt; means a pinch of salt can be added(for mild cases).
• 8g salt ;means less than a tea spoon can be added to food
items( for prehypertensive patients).
CONTINUE…

10. The DASH Diet for Weight Loss
• The DASH Diet Weight Loss Solution has special
benefits for people who carry their excess weight
around the middle, or who have metabolic
syndrome, type 2 diabetes, PCOS, or
postmenopausal weight gain.
• It emphasizes more on fruits and vegetables;
cutting down extra fats and sweets and also low
in sodium content.

11. Dietary Modifications
• In addition to being a low salt (or low sodium) plan,
the DASH diet provides additional benefits to reduce
blood pressure. It is based on an eating plan rich in
fruits and vegetables, and low-fat or non-fat dairy,
with whole grains. It is a high fiber, low to moderate
fat diet, rich in potassium, calcium, and magnesium.
• The DASH diet emphasizes portion size, eating a
variety of foods and getting the right amount of
nutrients.

12. Grains
(6 to 8 servings a day)
• Grains include bread, cereal, rice and pasta. Examples of
one serving of grains include 1 slice whole-wheat bread, 1
ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or
pasta.
• Focus on whole grains because they have more fiber and
nutrients than do refined grains. For instance, use brown
rice instead of white rice, whole-wheat pasta instead of
regular pasta and whole-grain bread instead of white
bread. Look for products labeled "100 percent whole
grain" or "100 percent whole wheat."
• Grains are naturally low in fat, so avoid spreading on
butter or adding cream and cheese sauces.

13. Vegetables
(4 to 5 servings a day)
• Tomatoes, carrots, broccoli, sweet potatoes,
greens and other vegetables are full of fiber,
vitamins, and such minerals as potassium and
magnesium. Examples of one serving include 1
cup raw leafy green vegetables or 1/2 cup cut-up
raw or cooked vegetable.
• Read labels before buying canned and frozen
vegetables.

14. Fruits
(4 to 5 servings a day)
• Many fruits need little preparation to become a
healthy part of a meal or snack. Like vegetables,
they're packed with fiber, potassium and
magnesium and are typically low in fat —
exceptions include avocados and coconuts.
Examples of one serving include 1 medium fruit
or 1/2 cup fresh, frozen or canned fruit.

15. Dairy
(2 to 3 servings a day)
• Milk, yogurt, cheese and other dairy products
are major sources of calcium, vitamin D and
protein. But the key is to make sure that you
choose dairy products that are low-fat or fat-
free because otherwise they can be a major
source of fat. Examples of one serving include
1 cup skim or 1% milk, 1 cup yogurt or 1 1/2
oz. cheese.

16. Lean meat, poultry and fish
(6 or fewer servings a day)
• Meat can be a rich source of protein, B vitamins, iron and
zinc. But because even lean varieties contain fat and
cholesterol, don't make them a mainstay of your diet —
cut back typical meat portions by one-third or one-half
and pile on the vegetables instead. Examples of one
serving include 1 oz. cooked skinless poultry, seafood or
lean meat, 1 egg, or 1 oz. water-packed, no-salt-added
canned tuna.
• Trim away skin and fat from meat and then broil, grill,
roast or poach instead of frying.
• Eat heart-healthy fish, such as salmon, herring and tuna.
These types of fish are high in omega-3 fatty acids, which
can help lower your total cholesterol.

17. Nuts, seeds and legumes
(4 to 5 servings a week)
• Almonds, sunflower seeds, kidney beans, peas, lentils and
other foods in this family are good sources of magnesium,
potassium and protein. They're also full of fiber and
phytochemicals, which are plant compounds that may
protect against some cancers and cardiovascular disease.
Serving sizes are small and are intended to be consumed
weekly because these foods are high in calories.
Examples of one serving include 1/3 cup (1 1/2 oz.)
nuts, 2 tablespoons seeds or 1/2 cup cooked beans or
peas.

18. CONTINUE…
• Nuts contain healthy types of fat — monounsaturated fat
and omega-3 fatty acids. They're high in calories, however,
so eat them in moderation. Try adding them to stir-fries,
salads or cereals.
• Soybean-based products, such as tofu and tempeh, can be
a good alternative to meat because they contain all of the
amino acids your body needs to make a complete protein,
just like meat. They also contain is flavones, a type of
natural plant compound (phytochemical) that has been
shown to have some health benefits.

19. Fats and oils
(2 to 3 servings a day)
• Fat helps your body absorb essential vitamins and
helps your body's immune system. But too much fat
increases your risk of heart disease, diabetes and
obesity. The DASH diet strives for a healthy balance
by providing 30 percent or less of daily calories from
fat, with a focus on the healthier unsaturated fats.
Examples of one serving include 1 teaspoon soft
margarine, 1 tablespoon low-fat mayonnaise or 2
tablespoons light salad dressing.

20. CONTINUE…
• Avoid trans fat, commonly found in such
processed foods as crackers, baked goods and
fried items.
• Read food labels on margarine and salad
dressing so that you can choose those that are
lowest in saturated fat and free of trans fat.

21. CONTINUE…
• Saturated fat and trans fat are the main dietary
culprits in raising your blood cholesterol and
increasing your risk of coronary artery disease.
DASH helps keep your daily saturated fat to less
than 10 percent of your total calories by limiting
use of meat, butter, cheese, whole milk, cream
and eggs in your diet, along with foods made
from lard, solid shortenings, and palm and
coconut oils.

22. Sweets
(5 or fewer a week)
• Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2
cup sorbet or 1 cup (8 oz.) lemonade.
• When you eat sweets, choose those that are fat-free or low-fat, such
as sorbets, fruit ices, jelly beans, hard candy, graham crackers or
low-fat cookies.
• Artificial sweeteners such as aspartame (NutraSweet, Equal) and
sucralose (Splenda) may help satisfy your sweet tooth while sparing
the sugar. But remember that you still must use them sensibly. It's
OK to swap a diet cola for a regular cola, but not in place of a more
nutritious beverage such as low-fat milk or even plain water.
• Cut back on added sugar, which has no nutritional value but can
pack on calories.

23. Alcohol and Caffeine
• Drinking too much alcohol can increase blood
pressure. The DASH diet recommends that men
limit alcohol to two or fewer drinks a day and women
one or less.

24. FIBER
• Getting the recommended daily amount—22
to 34 grams for adults—helps you feel full and
promotes good digestion. DASH provides
more than enough.

25. MINERALS
Potassium:
A sufficient amount of this important
nutrient, according to the 2010 Dietary Guidelines,
counters salt’s ability to raise blood pressure, decreases
bone loss, and reduces the risk of developing kidney
stones. It’s not that easy to get the recommended daily
4,700 mg. from food. (Bananas are high in potassium,
yet you’d have to eat 11 a day.) Most Americans take in
far too little. At about 4,900 mg., DASH more than
meets the government’s recommendation—one of few
diets that manages to do so.

26. CONTINUE…
Calcium:
This mineral is essential not only to build and
maintain bones but to make blood vessels and muscles
function properly. Many Americans don’t get enough.
Women and anyone older than 50 should try especially
hard to meet the government’s recommendation of 1,000
mg. to 1,300 mg. You shouldn’t have trouble on DASH.

27. VITAMINS
• Vitamin B-12: Adults should shoot for 2.4 micrograms of this
nutrient, which is critical for proper cell metabolism. DASH
provides more than enough.
• Vitamin D: Adults who don’t get enough sunlight need to meet
the government’s 15 microgram recommendation with food or a
supplement to lower the risk of bone fractures. DASH comes up
a little short, but choosing a vitamin-D fortified cereal can help.
Also, just 3 ounces of sockeye salmon, which packs almost 20
micrograms of vitamin D, will satisfy the requirement.

28. CONTINUE…
Fullness:
• Nutrition experts stress the importance of satiety, the
satisfied feeling that you’ve had enough. DASH
emphasizes lean protein and fiber-filled fruits and veggies,
which should keep you feeling full—even if you’ve reduced
your calorie level slightly to support weight loss.
Taste:
• Although you may miss salty popcorn and potato chips,
your taste buds should eventually adjust. Avoid blandness
by getting friendly with herbs and spices.

29. Daily Nutrient Goals Used in the DASH Studies
(for a 2,000-Calorie Eating Plan)
• Total fat 27% of calories
• Saturated fat 6% of calories
• Protein 18% of calories
• Carbohydrate 55% of calories
• Cholesterol 150 mg
• Sodium 2,300 mg*
• Potassium 4,700 mg
• Calcium 1,250 mg
• Magnesium 500 mg
• Fiber 30 g
• * 1,500 mg of sodium was a lower goal tested and found to be even better for
lowering blood pressure. It worked very well for people who already had high
blood pressure, middle-aged and older adults.

30. SAMPLE MENU
Breakfast Amount/
Serving
provided
Calories
(kcal)
CHO(g) Proteins(g) Fats(g)
Banana
(small)
1 60 15 0 0
Egg(boiled) 1 75 0 7 5
Bread 2 slices 80+80=160 15+15=30 3+3=6 1+1=2
Margarine 1 tsp 45 0 0 5
Green tea
(with 1 tsp
sugar)
1 cup 20+17.5=
37.5
5+5=10 0 0
Milk low fat ½ cup 60 6 4 2.5
Total 437.5 61 17 14.5

31. Lunch Amount/
Serving
provided
Calories
(kcal)
CHO (g) Proteins (g) Fats (g)
Chicken
(lean)soup
(1 ounce+ 1
pinch spices)
½ cup
55+10=65 5 7 3
Vegetable
(carrot+peas+
potatoes)
curry
½ cup + 1
pinch spices &
2 tsp oil
12.5+40+40+1
0+12.5+90=20
5
2.5+7.5+7.5+2
.5+5=30
1+3+3+1=8 1+1+10=12
Chapatti
(medium)
2 160+160=
320
15+15=30 3+3=6 2+2=4
Yogurt plain ¾ cup 120 12 8 5
Green salad ½ cup 12.5+12.5+
12.5+12.5+
10=60
2.5+2.5+2.5+2
.5+5=15
1+1+1+1=4 0
Total 770 92 33 24
CONTINUE…

32. CONTINUE…
Dinner Amount/
Serving
provided
Calories
(kcal)
CHO (g) Proteins (g) Fats (g)
Baked fish (3 ounce ½
cup+2 tsp oil
55*3+10+90=
265
5 7*3=21 5+5=10
Fresh
fries(spices)
1 potato+2tsp 80+90+10=
180
15+5=20 3 5+5=10
Rice(boiled) ½ cup 120 15+7.5=22.5 3+1.5=4.5 0
Green salad ½ cup 12.5+12.5+
12.5+12.5+
10=60
5*4=20 2 0
Banana
custard
½ cup(milk ) 30+60=90 7.5+6=13.5 4 2.5
Total 715 81 34.5 22.5

33. Total calories =437.5+770+715=1922.5 Kcal