Dig In to the DASH Diet
Dietary Approaches to Stop Hypertension, also known as the DASH diet, is an effective way of managing and even lowering high blood pressure.
It's too good to be called a diet!
Dietary Approaches to Stop Hypertension, usually called by its acronym 'DASH', is a simple shift in eating habits developed by an interdisciplinary team of experts from top health institutions that, under your physician's guidance, can be an important tool in helping manage and even prevent high blood pressure.
So what exactly is DASH?
It's close to Canada’s Food Guide. The main difference is that instead of eating the minimum recommended daily servings of vegetables, fruit and milk products, you go for the higher end of recommended daily servings. The diet is also moderate in fat.
It really works
The DASH diet is easy to follow, both at home and in restaurants, and is effective for men and women of all ages and races. It is not restrictive and doesn't require special foods or special instructions. Instead, DASH encourages eating more of the foods now recognized to help reduce high blood pressure, specifically milk products, vegetables and fruit.
Make desserts & snacks count!
Healthful desserts and snacks provide great opportunities to top up your milk products, vegetables and fruits, e.g., raw veggies with yogurt dip or a fruit salad with a glass of milk.
Tip: Make up a batch of DASH Delight. It's a delicious quick drink that stores well in the fridge for several days and makes a great snack or instant breakfast.
DASH Delight
1 cup vanilla yogurt
1 cup milk (or more to taste)
Add one of the following fruit combinations or experiment with your own:
- 1 cup fruit (canned peaches, frozen strawberries, blueberries)
- ½ cup frozen orange juice concentrate
- 1 cup sweetened apple sauce and a dash of cinnamon
Mix in a blender until smooth and enjoy! If separation occurs in the fridge, just shake before pouring. Makes 2-3 scrumptious servings.
