Madeleine Hull
The DASH diet, or Dietary Approaches to Stop Hypertension, is a science-backed eating plan that can help lower high blood pressure and reduce the risk of heart disease. It emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy. While the DASH diet does not specify particular foods, it does recommend consuming more vegetables, fruits, and whole grains, as well as choosing lean protein sources and low-fat or non-fat dairy products. The diet also encourages healthy fats and restricts added sugars, saturated fats, red meat, and salt. Since almond milk does not contain any dairy properties, those on the DASH diet may wonder how to incorporate it. Almond milk does not provide the same key nutrients as dairy milk, such as calcium, potassium, vitamin D, and protein. However, it can still be included in the DASH diet as a substitute for dairy milk, especially for those who are vegan or lactose intolerant.
| Characteristics | Values |
|---|---|
| Purpose | To prevent or treat high blood pressure and reduce the chance of developing heart disease |
| Food Focus | Fruits, vegetables, whole grains, lean meats, vegetable oils, low-fat dairy, healthy fats, lean protein |
| Sodium Intake | No more than 3/4 teaspoon or 1,500 milligrams of sodium per day |
| Dairy | Low-fat or nonfat dairy, such as skim milk, low-fat cheese, and yogurt |
| Lean Protein Sources | Chicken, fish, beans, turkey breast, extra-lean ground beef |
| Nuts and Seeds | Almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds |
| Healthy Fats | Olive oil, peanut oil, avocado oil, canola oil, soybean oil, corn oil |
| Sweet Treats | Almond butter, berries, nuts, seeds, dark chocolate, unsweetened shredded coconut |
| Breakfast Ideas | Hot cereal with almond milk, gluten-free rolled oats, chia seeds, pumpkin pudding |
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What You'll Learn
Almond milk's nutritional value
Almond milk is a plant-based beverage made from filtered almonds and water. It is a nutritious, low-calorie, and dairy-free alternative to cow's milk. It is also lactose-free, making it suitable for vegans and those with lactose intolerance.
Almond milk is rich in several vitamins and minerals, especially vitamin E, an antioxidant that helps protect the body from free radical damage. It is also a good source of magnesium, important for muscle function, blood sugar control, blood pressure, and the making of bone, protein, and DNA. Many commercial brands of almond milk are fortified with calcium and vitamin D, which are important for bone health.
However, almond milk has some drawbacks. It has low protein content compared to cow's milk or soy milk, with just 1 gram of protein per 8-ounce serving. It may also contain added sugars, so it is important to read labels carefully when purchasing almond milk. Additionally, almond milk is not a suitable milk replacement for children under 12 months of age, as it is lacking in many nutrients due to the removal of fiber and antioxidants during processing.
When considering the nutritional value of almond milk in the context of the DASH diet, it is important to note that the diet emphasizes low-fat dairy products and lean protein sources. Almond milk can be a good alternative to dairy milk for those following the DASH diet, as it is low in calories and carbohydrates. It can also be fortified with calcium and vitamin D, making it similar to dairy milk in nutritional content. However, those on the DASH diet should be mindful of the low protein content of almond milk and ensure they are getting enough protein from other sources.
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Recommended daily servings
The DASH (Dietary Approaches to Stop Hypertension) diet focuses on fruits, vegetables, whole grains, lean protein, and low-fat dairy. It is designed to help prevent or treat high blood pressure and reduce the chance of developing heart disease.
Vegetables: Aim for 4 to 5 servings of vegetables per day. A serving size is typically considered to be 1/2 cup of raw or cooked vegetables. All vegetables are allowed on the DASH diet, so mix and match to your preference.
Fruits: While there is no specific recommendation for fruit servings, the DASH diet emphasizes increasing fruit intake. Most fruits are packed with essential vitamins, minerals, and fibre, making them a nutritious addition to your diet.
Whole Grains: Choose whole grains over refined grains. Examples include whole-wheat bread, whole-grain cereals, brown rice, bulgur, quinoa, and oatmeal. The recommended daily intake can vary depending on your calorie needs, but generally aim for a few servings of whole grains per day.
Lean Protein: Limit your intake of red meat and choose lean protein sources such as chicken, turkey, fish, beans, and low-sodium canned tuna. Aim for no more than 6 to 8 ounces of lean protein per day.
Low-Fat Dairy: Opt for low-fat or non-fat dairy products. This includes skim or 1% milk, low-fat yogurt, and low-fat cheese. Try to include 2 to 3 servings of low-fat dairy in your daily diet.
Healthy Fats: Include 2 to 3 servings of healthy fats each day. Avocados, nuts (including almonds), olives, seeds, and natural nut butters are excellent sources of healthy fats. Just remember that nuts and seeds are calorie-dense, so stick to a weekly serving of 4 to 5 times. When using oils, 1 teaspoon is typically considered a serving.
It's important to note that these recommendations are based on a 2,000-calorie diet, but your individual calorie needs may vary. Always consult with a healthcare professional or a dietitian to determine the appropriate calorie intake and serving sizes for your specific needs.
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Whole grains and fruits
The DASH diet, or Dietary Approaches to Stop Hypertension, is an eating plan that focuses on fruits, vegetables, whole grains, and lean meats. It is recommended for people who want to prevent or treat high blood pressure and reduce their chances of developing heart disease.
When following the DASH diet, it is important to eat plenty of whole grains. Whole grains are a good source of dietary fiber and other essential nutrients. Examples of whole grains that you can eat include whole-wheat or whole-grain bread, whole-grain breakfast cereals, brown rice, bulgur, quinoa, and oatmeal. At least half of your daily grain intake should come from whole grains.
In addition to whole grains, the DASH diet recommends eating a variety of fruits. Eating plenty of fresh fruit increases your consumption of fiber, potassium, and other healthy nutrients. Examples of fruits that you can eat include apples, pears, peaches, berries, and tropical fruits like pineapple and mango. Canned fruits are also acceptable, but choose fruits canned in juice or water over those packaged with heavy syrup.
The number of servings of whole grains and fruits you should eat on the DASH diet depends on your daily calorie intake. For a 2,000-calorie diet, it is recommended to eat 7 to 8 servings of grains, with at least half coming from whole grains, and 4 to 5 servings of fruit.
By incorporating a variety of whole grains and fruits into your diet, you can not only meet the recommendations of the DASH diet but also improve your overall health and well-being.
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Lean protein sources
Chicken is a lean protein source that is recommended as part of the DASH diet. Chicken breast, in particular, is a good option as it is low in fat and high in protein. Fish is another recommended lean protein source on the DASH diet. Salmon is an especially good choice as it is low in saturated fat and calories while being high in protein. Eating fish at least once per week is associated with a 15% lower risk of cardiovascular disease mortality.
Beans are a lean plant-based protein that is high in fiber, folate, and phytates. They are also naturally cholesterol-free. Other plant-based proteins that are considered lean include quinoa and lentils. Quinoa is a good source of fiber and protein, while lentils are a good source of protein and other nutrients.
For those who eat meat, there are some lean animal protein sources that can be included in the DASH diet. Lean beef, for example, can be a source of lean protein when strategic cuts are chosen. Round steak, top sirloin, and ground beef that is at least 90% lean are options that can be part of a balanced diet. These cuts of meat are also good sources of vitamin B12 and iron.
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Healthy fats
The DASH diet—Dietary Approaches to Stop Hypertension—is a scientifically proven way to reduce hypertension (high blood pressure) and the chance of developing heart disease. The diet focuses on fruits, vegetables, whole grains, lean meats, and low-fat dairy. It is also high in potassium, calcium, magnesium, and fibre, and low in saturated fats, trans fats, and sodium.
When it comes to cooking, the DASH diet recommends vegetable oils such as olive, peanut, avocado, canola, soybean, corn, safflower, and margarine. These oils are high in healthy monounsaturated and polyunsaturated fats, which are beneficial for cardiovascular health. Aim for 2 to 3 daily servings of healthy fats, with 1 teaspoon of oil or 1 tablespoon of salad dressing considered a single serving.
Almond milk is a suitable alternative to dairy milk on the DASH diet. It can be used in recipes such as hot cereal, combined with ingredients like gluten-free rolled oats, maple syrup, vanilla extract, moringa powder, pistachios, dried mulberries, unsweetened shredded coconut, and chia seeds.
In addition to almond milk, almonds themselves are a healthy snack option on the DASH diet. Almond butter can also be used as a spread or dip for celery sticks or baby carrots. Remember to practice portion control, as nuts are calorie-dense.
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Frequently asked questions
DASH stands for Dietary Approaches to Stop Hypertension. It is recommended for people who want to prevent or treat high blood pressure and reduce their chance of developing heart disease.
The DASH diet focuses on fruits, vegetables, whole grains, lean meats, and low-fat dairy. It is low in red meat, salt, added sugars, and fat.
The DASH diet recommends low-fat or non-fat dairy. This includes skim milk, low-fat cheese, and yogurt. Almond milk does not contain any dairy properties, but it is a good alternative for those who are vegan or lactose intolerant.
It is recommended to drink two 1-cup servings of skim or 1% milk daily.
Be sure to eat a variety of whole grains, such as bread, pasta, cereal, quinoa, and buckwheat. Choose lean protein sources like fish, poultry, and beans. Limit your intake of added sugars and saturated fats. Also, make sure to get regular exercise and maintain a healthy weight.
