- The DASH diet, recommended by the American Heart Association, is considered the healthiest way to eat.
- This diet emphasizes whole foods and restricts salt and saturated fats.
- Danielle Smith, a registered dietitian, shares common mistakes to avoid when transitioning to the DASH diet.
The DASH diet, an abbreviation for Dietary Approaches to Stop Hypertension, is considered even better than the Mediterranean diet in terms of health benefits. It aims to lower blood pressure, reduce the risk of heart attacks and strokes, and can be followed as a general healthy diet. The diet focuses on whole foods and limits salt, saturated or trans fats, added sugars, fatty meats, and alcohol. Instead, it promotes the consumption of vegetables, fruits, whole grains, low-fat dairy products, skinless fish and poultry, nuts and legumes, and non-tropical vegetable oils, as recommended by the American Heart Association.
The American Heart Association rated the DASH diet higher than the Mediterranean diet for heart health due to its emphasis on addressing added salt and alcohol moderation. Danielle Smith, a registered dietitian from Top Nutrition Coaching, shared insights on common mistakes people make when starting the DASH diet and provided alternative approaches.
Starting the diet without a plan
The biggest mistake when starting the DASH diet is diving in without a plan. Smith suggests gradually incorporating appetizing DASH diet recipes into your weekly meals instead of discarding high-sodium and processed foods without a strategy. Additionally, she emphasizes the importance of being forgiving with oneself when making occasional slip-ups.
Believing the marketing on ‘heart-healthy’ foods
Smith warns that products marketed as “heart-healthy” may not always be nutrient-dense and can contain excessive amounts of sugar. Instead, she advises checking food labels to ensure they contain beneficial nutrients like fiber and protein. Learning to read nutrition labels is essential in making informed choices.
Drinking too much coffee
While coffee contains antioxidants known for their potential anti-inflammatory properties, Smith advises against relying on coffee for energy, especially when it’s loaded with creamer and sugar. If you have hypertension, excessive coffee consumption may not be suitable. Moderate coffee intake is generally safe for individuals with normal blood pressure, but it’s essential to consider one’s overall health and consult a healthcare professional if necessary.
Not making lifestyle changes alongside the diet
In addition to dietary changes, Smith recommends incorporating physical activity into daily routines as a simple way to lower blood pressure. This can be achieved by going for walks or standing more throughout the day. Staying adequately hydrated by aiming for half your body weight in ounces of water per day is also crucial.
Not listening to your body
If a certain food doesn’t sit well with you or you simply don’t enjoy it, Smith advises not to force yourself to eat it. Focus on nutrient-dense alternatives that work for your body. The DASH diet is designed to be sustainable in the long term and should be adapted to suit individual needs.
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