Question 1

Can I drink coffee in dash diet?

Accepted Answer

DASH diet does not write specific guidelines for coffee. However, some people worry that caffeine-containing drinks such as coffee can increase their blood pressure. It is well known that caffeine can cause a short-term increase in blood pressure. However, a recent review claims that this popular drink does not increase the long-term risk of hypertension or heart disease, even if it has led to a short-term (1-3 hours) increase in blood pressure. For most healthy people with normal blood pressure, 3 to 4 cups of regular coffee per day is considered safe. Keep in mind that a slight increase in blood pressure (5-10 mmHg) due to caffeine means that people who already have high blood pressure need to be more careful with their coffee consumption.

Question 2

Do I need to exercise in dash diet?

Accepted Answer

DASH diet is more effective in lowering blood pressure when paired with physical activity. It is recommended to do 30 minutes of moderate activity on 3-4 days a week and it is important to choose something you enjoy, that way, you’ll be more likely to maintain it. Examples of moderate activity include: Brisk walking (15 minutes per mile or 9 minutes per Km). Running (10 minutes per mile or 6 minutes per Km). Cycling (6 minutes per mile or 4 minutes per Km). Swimming laps (20 minutes).

Question 3

Can I drink alcohol in dash diet?

Accepted Answer

Drinking too much alcohol can increase your blood pressure. In fact, regularly more than 3 drinks per day is linked to an increased risk of high blood pressure and heart disease. In DASH diet, you should drink alcohol but not exceed official guidelines, 2 or less drinks per day for men and 1 or less for women.

Question 4

How to make your diet more DASH-like?

Accepted Answer

Since there are no defined foods on DASH diet, you can customize your current diet in DASH guidelines adding more vegetables, fruits, whole grains, low fat dairy products, fish, poultry, beans along with a healthy lifestyle.

Question 5

What to eat in high blood pressure?

Accepted Answer

Eat more vegetables and fruits. Swap refined grains for whole grains. Choose fat-free or low-fat dairy products. Choose lean protein sources such as fish, poultry and beans. Cook with vegetable oils. Limit your intake of food which high in sugars such as soda and candy. Limit your intake of fatty meats, full-fat dairy and saturated fat food such as coconut and palm oil. Outside of the fractions of fresh fruit juices, this diet advises you to stick to low calorie drinks such as water, tea and coffee.

Question 6

Can I eat eggs in dash diet?

Accepted Answer

Yes, those who have allergy with dairy foodstuffs they can prefer non-dairy products in DASH diet like 1 egg (no more than four yolks per week), unsweetened soy, almond milk, lean meat, fish (6 oz) or cooked chicken (3 oz), turkey etc.

Question 7

What is the difference between dash diet and prudent diet?

Accepted Answer

DASH diet is specifically designed for the patient who are suffering from high blood pressure. It is a diet which is low in fat, cholesterol, saturated fat and mostly emphases on fruits, vegetables, low fat milk and milk products. It also includes lean meat, fish, nuts and whole grains. Whereas, Prudent diet designed for the protection of heart disease, stroke and other common disease. It consist whole grains, legumes, nuts, poultry, fish and low fat dairy products.

Question 8

According to the DASH diet, how many servings of vegetables should a person consume each day?

Accepted Answer

Get a note that serving size for foods in DASH diet is different from regular meal plan. The amount of servings of vegetable is depend upon the daily calorie intake. If you are taking 2000 calorie diet then the servings will be 4-5 a day and for 1600 calorie it will be 3-4 a day.  Serving size: 1/2 cup of cut-up raw or cooked vegetables. 1/2 cup of low sodium vegetable juice. 1 cup of raw green leafy vegetables.