Habits for Heart Health: DASH Eating Plan The Dietary Approaches to Stop Hypertension (DASH) eating plan reduces your risk of developing high blood pressure. It also supports heart health if you already live with high blood pressure. DASH emphasizes incorporating heart-healthy foods containing calcium, potassium and magnesium and limiting food items that increase inflammation and LDL cholesterol (e.g., ‘lousy’ cholesterol). As a Warfighter, you are at an increased risk for developing high blood pressure due to stress, combat, poor sleep and environmental factors. Building a nutrition plan that supports your lifelong heart health will improve your performance and keep you mission ready. Incorporate Limit or Avoid Vegetables, fruits and grains, preferably whole grains Foods high in saturated fat (e.g., fatty meats, full-fat dairy and tropical oils like coconut and palm oils) and sodium (e.g., salt) Fat-free and low-fat dairy products, fish, poultry, beans, nuts and vegetable oils Beverages and sweets with high sugar content and added sugars DASH Eating Plan Grains: 6-8 servings per day Grains are a main source of carbohydrates and dietary fiber, which are essential for providing your body with energy. All carbohydrates are broken down into glucose, which is then transferred to cells areound your body. It’s recommended to consume whole grains to get the most benefit. Examples of Grains: Bread, rolls and buns Pasta Breakfast cereals Grits and oatmeal Brown rice Vegetables: 4-5 servings per day Vegetables are broken down into two groups: starchy and non-starchy. Both types are rich in dietary fiber and essential nutrients like potassium and magnesium. Starchy vegetables have a higher glycemic index and benefit from being cooked, cooled, then reheated to reduce the sugar content. Non-starchy vegetables are lower in calories and carbs. They are typically higher in fiber and nutrients, as well as hydrating due to a higher water content. Examples of Starchy Vegetables: Potatoes Sweet potatoes Yams Corn Acorn and butternut squash Examples of Non-Starchy Vegetables: Leafy greens like kale and spinach Broccoli and cauliflower Zucchini and cucumbers Peppers and tomatoes Mushrooms Fruits: 4-5 servings per day Fruits are packed full of nutrients like potassium and magnesium and also serve as a source of hydration. Fruits range from being low glycemic (e.g., apples, berries) to high glycemic (e.g., watermelon, bananas). Dried fruits and fruit juices have the highest glycemic index and should be consumed in moderation. Many fruits are a great source of dietary fiber, as well. Examples of Fruits: Apples Grapes Citrus (e.g., oranges, grapefruit) Peaches Berries (e.g., blueberries, raspberries, strawberries, blackberries) Fat-free and Low-fat Dairy Products: 2-3 servings per day Dairy products are major sources of calcium and protein. They provide essential nutrients like calcium, potassium and magnesium, which are all vital in maintaining a healthy blood pressure. Choosing fat-free and low-fat options supports heart health by reducing your intake of unhealthy fats. Examples of Fat-free and Low-fat Dairy Products: Skim, 1% and buttermilk 2% reduced-fat milk Fat-free, low-fat or reduced fat cheese Fat-free, low-fat or reduced fat yogurt Lean Meats, Poultry and Fish: No more than 2 servings per day Lean animal protein sources are key elements to a balanced eating plan. Lean protein is lower in saturated (e.g., less healthy) fat, cholesterol and calories, which all impact heart health. It also supports muscle growth and repair, metabolism and weight management. For preparation, it’s recommended to trim away visible fat, remove skin from poultry and broil, roast or grill instead of frying. Examples of Lean Animal Protein: Skinless chicken White fish Lean pork Egg whites Nuts, Seeds and Legumes: 4-5 servings per week Nuts, seeds and legumes are sources of protein, healthy fat, antioxidants and dietary fiber, as well as nutrients like magnesium and potassium. They protect your heart by reducing LDL cholesterol, blood pressure and inflammation. Nuts, nut butters and seeds are recommended in smaller portions due to their fat content. Examples of Nuts, Seeds and Legumes: Almonds and walnuts Peanuts Sunflower and chia seeds Black, kidney, navy, pinto beans and chickpeas Lentils and peas Fats and Oils: less than 30% of daily calories The DASH eating plan recommends limiting daily fat and oil intake, especially those higher in saturated fats. When possible, choose fat-free, low-fat and reduced-fat options. If that’s not possible, such as eating outside of your home, consume fats in moderation. Examples of Fats and Oils: Soft margarine and butter Low-fat mayonnaise Light salad dressing Vegetable oils (e.g., canola, olive, avocado, corn, safflower) Tips for Following the DASH Eating Plan Plan meals around the daily fiber recommendation. Men should aim for 30-38 grams and women should aim for 25-28 grams of fiber per day. Incorporate 3 ounces of meat in your meals, but keep fruit, vegetables and grains the focus. Low-fat, fat-free and reduced-fat dairy products make a big difference in daily calorie intake, as well as reducing unhealthy fats. Choose foods low in sodium. It’s recommended to consume no more than 2,300 mg of sodium per day, though aiming for no more than 1,500 mg per day further lowers blood pressure. Limit or avoid highly processed foods, fast food and convenience foods. Explore available substitutions when eating meals out. As a Warfighter, healthy lifestyle choices benefit your performance and overall wellbeing. The DASH eating plan emphasizes heart health, as well as nourishing your body. Carbohydrates, dietary fiber, proteins and healthy fats filled with essential vitamins and minerals are prioritized. A fueled body is a prepared body, and a healthy heart supports a healthy Warfighter. Consider how following a DASH eating plan can help you! Additional ResourcesMayo Clinic - “Chart of high-fiber foods”Warfighter Wellness - “Get Smart, Protect Your Heart”Warfighter Wellness - “Heart-Healthy Foods”Warfighter Wellness - “Know Your Numbers: Blood Pressure”Warfighter Wellness - “Ultra-Processed and Under Prepared”ReferencesAmerican Diabetes Association - “Non-Starchy Vegetables for Blood Glucose Control”American Heart Association - “Picking Healthy Proteins”Harvard Health - “What's the deal with dairy and heart health?”MedlinePlus - “DASH Eating Plan”National Heart, Lung, and Blood Institute - “DASH Eating Plan”U.S. Department of Veterans Affairs - “DASH Eating Plan”Warfighter Wellness - “Lean and Mean: Eat Your Protein!”
