Milly Gaines
The DASH diet is a heart-healthy eating plan that focuses on reducing blood pressure and the risk of heart disease. It involves limiting foods high in trans-fatty acids, which are typically found in processed foods and are associated with an increased risk of coronary heart disease. Trans-fatty acids are formed when liquid oils are partially hydrogenated to create solid margarines and shortenings. To reduce your intake of trans-fatty acids, the DASH diet recommends limiting processed foods, fatty meats, full-fat dairy products, and tropical oils such as coconut oil. Instead, the diet encourages the consumption of whole grains, fruits, vegetables, low-fat dairy products, fish, poultry, legumes, nuts, and seeds.
| Characteristics | Values |
|---|---|
| Trans-fatty acids | Found in processed foods, margarine, salad dressing, and sweets |
| Reducing trans-fatty acids | Limit processed foods, choose low-fat or fat-free options for desserts, read food labels to choose low-saturated fat options |
| DASH diet recommendations | Whole grains, fruits, vegetables, low-fat dairy products, fish, poultry, legumes, nuts, and seeds |
| Sodium intake | Choose fresh or frozen vegetables, low-sodium options, drain and rinse canned vegetables, choose "no salt added" or "low sodium" options |
| Protein sources | Lean meat, poultry, fish, plant-based options like lentils, chickpeas, tofu, and edamame |
| Healthy fats | Monounsaturated fats and omega-3 fatty acids found in nuts, soybean-based products, and fish |
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What You'll Learn
- Avoid processed foods, fatty meats, and full-fat dairy products
- Choose low-fat or fat-free frozen yogurt and limit cheese
- Opt for whole grains, fruits, vegetables, and low-fat dairy products
- Limit sweets to no more than 5 servings per week and choose low-fat options
- Read food labels to make informed choices and limit saturated and trans fats
Avoid processed foods, fatty meats, and full-fat dairy products
The DASH diet is often recommended to treat high blood pressure. It does not list specific foods to eat or avoid, but it does provide guidelines for food groups that should be limited or consumed in moderation.
Processed foods are typically high in trans-fatty acids, so reducing your intake of these foods is a good strategy to lower your consumption of trans fats. The DASH diet recommends limiting your intake of highly processed foods and eating mostly whole foods. Examples of processed foods include:
- Chips
- Beef sticks
- Soda
- Candy
Fatty meats are another source of trans-fatty acids. Meats that are high in fat include:
- Beef
- Lamb
- Pork
- Poultry with skin
While these meats can be consumed in moderation, it is important to be mindful of the amount and frequency of their consumption. Lean meats, such as turkey bacon, are recommended as a healthier alternative.
Full-fat dairy products, such as butter and cream, are also high in saturated fats. However, newer research suggests that full-fat dairy may not have the negative effects on heart health as previously thought. Some studies have found that full-fat dairy consumption was not associated with an increased risk of heart disease or stroke. Nonetheless, it is generally recommended to choose low-fat or fat-free dairy options, especially for those with high cholesterol or other associated risk factors.
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Choose low-fat or fat-free frozen yogurt and limit cheese
When following the DASH diet, it is important to reduce your intake of trans-fatty acids and saturated fats. This means limiting foods that are high in trans-fat, such as processed foods, and saturated fats, found in animal products and tropical oils.
One way to do this is to choose low-fat or fat-free frozen yogurt over ice cream. Frozen yogurt is usually lower in fat and calories than ice cream, but it can be just as high in sugar, so it's important to check the ingredients and opt for those with fewer additives. Look for varieties labelled "Live and Active Cultures" to ensure you're getting the probiotic health benefits of yogurt. You can also make your own frozen yogurt at home, which allows you to control the ingredients and avoid added sugar.
Greek yogurt, frozen or not, can have more protein and less fat than other options. It is packed with beneficial probiotics and a long list of nutrients like protein, calcium, potassium, vitamin A, and riboflavin. However, in terms of weight gain, eating full-fat yogurt is associated with a lower risk.
When it comes to cheese, it is recommended to limit your intake. Cheese is often packed with sodium, regardless of its fat content. If you're looking for a cheese alternative, you can try light sour cream, which has fewer calories than full-fat sour cream.
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Opt for whole grains, fruits, vegetables, and low-fat dairy products
Opting for whole grains, fruits, vegetables, and low-fat dairy products is a cornerstone of the DASH diet. This approach is designed to reduce blood pressure and lower the chance of heart disease. It is also effective in reducing blood lipid levels, which lowers the risk of cardiovascular issues.
Whole grains are a great source of fibre, and the DASH diet recommends 6-11 servings per day. Examples include whole-wheat bread, whole-grain cereals, brown rice, bulgur, quinoa, and oatmeal.
Fruits and vegetables are also a key component, providing potassium, magnesium, and other essential nutrients. Aim for 4-5 servings of fruit per day, and try to vary the types of fruits and vegetables you eat. Fresh or frozen produce is best, but if you choose canned, opt for low-sodium and low-sugar options.
Low-fat or fat-free dairy products are encouraged on the DASH diet. These provide calcium and protein, as well as potassium and magnesium. Examples include skim milk, low-fat cheese, and yogurt—just be mindful of the sugar content in yogurt.
By focusing on these food groups, the DASH diet becomes a well-rounded and nutritious approach to reducing trans-fatty acids and improving overall health.
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Limit sweets to no more than 5 servings per week and choose low-fat options
The DASH diet recommends limiting sweets to no more than 5 servings per week and choosing low-fat options to reduce your intake of trans-fatty acids. This is because sugar adds no nutritional value but can quickly add extra calories to your diet. It is also recommended that you limit your intake of sugar-sweetened beverages, such as soda, and replace them with water.
When it comes to dessert, opt for low-fat or fat-free frozen yogurt, which can also provide you with a good source of protein. You can also add fruit to your dessert to get an extra serving of fruit for the day. Just remember to keep an eye on your total daily calorie intake, as the number of servings you can eat depends on this.
Fruits are generally encouraged on the DASH diet, with 4-5 servings per day being recommended. One serving of fruit is considered to be one medium piece of fruit, 1/2 cup of fresh, frozen, or canned fruit, or 4 ounces of 100% fruit juice. Be sure to always choose 100% fruit juice or fruit canned in 100% juice or light syrup.
When it comes to dairy products, the DASH diet recommends choosing low-fat options such as skim milk, low-fat cheese, and yogurt.
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Read food labels to make informed choices and limit saturated and trans fats
Reading food labels is an important part of making informed dietary choices and reducing your intake of saturated and trans fats. The DASH diet recommends limiting foods that are high in trans fats, typically found in processed foods, and saturated fats, found in animal products.
When reading food labels, pay attention to the ingredients and nutrition information. Look out for terms like "partially hydrogenated," which indicates the presence of trans fats. Trans fats are often found in margarine, salad dressings, sweets, and processed foods. Choose foods that are explicitly labelled "trans-fat-free" or "zero trans fats."
For saturated fats, be mindful of animal products such as fatty meats and full-fat dairy. Look for alternatives with reduced fat content or opt for plant-based sources of protein like lentils, chickpeas, and soy-based products. When it comes to oils, avoid tropical varieties like coconut, palm kernel, and palm oil, as these are high in saturated fats.
In addition to reducing saturated and trans fats, the DASH diet also emphasizes the importance of limiting sodium intake. Choose foods labelled "no salt added," "sodium-free," "low sodium," or "very low sodium." Even low-fat soups, canned vegetables, and ready-to-eat cereals can sometimes contain high levels of sodium, so it's important to read the labels carefully.
By reading food labels and understanding the nutritional content of the foods you consume, you can make more informed choices that align with the DASH diet's recommendations for reducing saturated and trans fats.
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Frequently asked questions
The DASH diet is a dietary approach to stop hypertension. It is recommended by the American Heart Association and is best for heart health and high blood pressure. The diet includes whole grains, fruits, vegetables, low-fat dairy products, fish, poultry, legumes, nuts, and seeds.
Trans-fatty acids are formed when liquid oils are partially hydrogenated to form solid margarines and shortenings. They are also known as trans isomers of fatty acids. A high intake of trans-fatty acids is associated with an increased risk of coronary heart disease.
To reduce your intake of trans-fatty acids on the DASH diet, limit foods that are high in trans fats, such as processed foods, fatty meats, full-fat dairy products, and tropical oils like coconut oil. Choose foods with low saturated fat content and always read food labels.
