Heart-healthy eating and the DASH pattern

What DASH is

DASH (Dietary Approaches to Stop Hypertension) is an eating pattern studied by the National Heart, Lung, and Blood Institute. It emphasizes vegetables, fruit and whole grains; includes fat-free or low-fat dairy, fish, poultry, beans, nuts and vegetable oils; and limits foods high in saturated fat, sugar-sweetened drinks and sweets.

Sodium: the hidden salt

Most sodium comes from packaged and restaurant foods rather than the salt shaker. DASH has been tested at 2,300 mg and at 1,500 mg of sodium a day. Practical steps: rinse canned beans, choose "low sodium" broths, season with lemon, garlic, cumin, sumac and herbs, and taste before adding salt.

Fats: swap rather than cut

Replacing saturated fats (fatty meats, butter, ghee) with unsaturated fats such as olive oil, nuts and fish is the general advice. Olive oil and nuts are already central to many Middle Eastern kitchens.

Potassium-rich foods

Vegetables, fruit, beans and dairy supply potassium, which DASH emphasizes. People with kidney disease or who take certain blood-pressure medicines may need to limit potassium — ask your clinician.

Small weekly changes

Pick one change a week: an extra vegetable at dinner, water instead of soda, whole-grain bread, or fish twice a week. Lasting change usually comes from steady small steps.

References

• NHLBI (NIH) — DASH eating plan
• Dietary Guidelines for Americans (USDA/HHS)
• WHO — Healthy diet fact sheet