Stop Hypertension with the DASH Diet - Dr Chan discusses the DASH Diet
Stop Hypertension with the DASH Diet - Dr Chan discusses the DASH Diet
DASH - Dietary Approaches to Stop Hypertension is an Eating Plan designed to help prevent and combat High Blood Pressure. In this short video, I highlight the key features of the DASH Diet.
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CONTENTS 0:00 DASH Diet to treat or prevent Hypertension 0:53 Foods Recommended by the DASH Diet 1:05 Foods to be LIMIT in the DASH Eating Plan 1:35 Servings Size recommendation of the DASH Diet 1:56 DASH Eating Plans 2:16 Studies found DASH Diet to be useful in lowering blood pressure 2:29 Limitations of the DASH eating plan 3:06 DASH Diet Review by Harvard School of Public Health
Content
0.08 -> The DASH diet. DASH stands for Dietary Approaches
to Stop Hypertension. The DASH diet is an eating
6.96 -> plan promoted by the U.S.-based National Heart,
Lung and Blood Institute. Designed to help treat
13.2 -> or prevent high blood pressure. The DASH diet was
first introduced at the meeting of the American
18.16 -> Heart Association in 1996 and later published
in the New England Journal of Medicine in 1997.
24.08 -> Welcome to The Habits Pharmacy where Habits become
Medicine. I'm Dr Chan, your host. This is intended
30.32 -> to be a short video to introduce the DASH diet and
to highlight some of its key features. My goal for
36.08 -> this video is a simple one, and that is to raise
awareness about the DASH diet and use this as the
42 -> first step to activate people to review and
reconsider their own eating habits to combat
47.44 -> hypertension. The DASH diet is an eating plan with
a list of recommended foods and a list of foods to
53.28 -> limit. Foods recommended by the DASH diet include
vegetables, fruits, whole grains, fat-free or
59.92 -> low-fat dairy products, fish, poultry, beans,
nuts and seeds, vegetable oils. Foods that the
66.8 -> DASH diet recommends to limit include red meats
and fatty cuts of meats, full dairy products,
72.64 -> sugar-sweetened beverages, sweets and sodium
intake. The standard DASH diet recommends
78.88 -> limiting sodium intake to 2 300 milligrams a
day, a lower sodium version of the DASH diet
85.12 -> restricts sodium to 1 500 milligram a day. So
that's the first feature of the DASH diet, it
91.76 -> is an eating plan with a list of recommended foods
and a list of foods to limit. The second feature
98.16 -> of the DASH diet is that they suggest specific
daily and weekly servings of the foods on this
104.08 -> recommended list, which varies based on calories
intakes. You can get serving size recommendation
110.64 -> information of the DASH diet from the National
Heart, Lung and Blood Institute website,
115.76 -> for example, you can download a PDF document from
this site for a detailed eating plan with serving
121.12 -> size recommendations based on your daily calories
intake needs or target. This is an example
126.56 -> of the kind of eating plans you can download from
the site, it is quite detailed. I recommend you go
131.36 -> download the eating plan and study it for yourself
and to learn more about the DASH diet. In the last
136.72 -> 20 over years since it was first introduced,
the DASH diet has been extensively studied
142.16 -> and many studies have consistently found the
DASH diet to be useful in helping to lower
147.84 -> blood pressure. But the DASH diet is not perfect,
it has its fair share of criticism. For example,
155.04 -> this list of foods that the DASH diet
recommends to choose more of or to limit,
160.16 -> people who practice specific diets such as
ketogenic or low carbohydrate diets or vegan
166 -> diets or plant-based diets would take issue with
some specific aspects of the recommendations here.
171.28 -> As I have said earlier, my goal for this short
video is a simple one and that is to introduce
176.08 -> the key features of the DASH diet. I am not
able to go into a detailed review and discussion
181.36 -> of all aspects of the DASH diet, including its
limitations and challenges. In this short video,
186.48 -> for those who are interested and want to go a
little deeper, I found this interesting article
190.96 -> from Harvard School of Public Health reviewing
the DASH diet, I suggest you go read that,
196 -> it's a short but useful read. So these are the
key features of the DASH diet. The DASH diet
201.92 -> whilst shown to be generally good for lowering
blood pressure, is not without its limitations,
207.68 -> weaknesses and challenges. So if you have access,
I would strongly recommend that you work closely
214 -> with your own doctor or dietitian to help you
to review your eating habits comprehensively,
219.04 -> so as to help you make changes and improvements
to your diet holistically and specifically based
225.2 -> on your needs and medical conditions, if
any. If you have found this video useful,
230 -> suggest that you also watch my other videos
related to this topic, you can click the links
234.48 -> here, or in the notes below. Let Habits be Thy
Medicine. I’m Dr Chan. Eat Well and Be Well.
