Why the Dash Diet?

Was diagnosed with out of control hypertention:
124 bpm. 225/145 mmHg on November 1st, 2019
My bp has always been high but never as critical as that.
My physician sent me to the ER where my bp was stabilised.
One week later, I got a new prescription and 3 refills.
Also got a referral to a nephrologist.
Seems I am a poster child for being at risk for dropping dead without warning.
No other symptoms. I am a living time bomb.

Welcome all new members!
We are so glad you are here!

My BP was a little high and my A1C was a little high and my weight is a lot high so the Doctor recommended the DASH plan before I really get into health trouble. I rejoined SparkPeople and started DASH yesterday.

Welcome to all new members!
Please let us know what works well for you and about struggles.

I developed hypertension during my last pregnancy and had to be induced 3 weeks early when it developed into pre-eclampsia. Due to multiple complicating factors, such as age and genetics, it has not returned to normal since that time. Medication alone isn't cutting it, so my doctor has recommended the DASH diet.

My blood pressure is high. Last month I woke in the middle of the night with chest pains. With medication it is slowly coming down. I want to try the dash diet,. What is the best book or way to start. I am confused about what to eat. I have a lot of weight to lose, l am hoping dash will work for me.

I just had my triennial doctor's appointment this week and all my numbers looked good, my sugar was a tiny bit high (I don't have diabetes or anything) and I'd gained back some of the weight I'd lost last year so I decided I'd do the DASH diet and work on my exercising both (last year I lost weight and this year I was working on doing consistent exercise with the personal trainer, to see if I could help my knee arthritis -- I did not stretch enough so now my Achilles tendon doesn't like me :-) I start the Monday/Wednesday/Friday pool exercise classes on Monday

That's great Pamela! I'm following the Dash Diet too and making small changes.

I've been diagnosed with hypertension for a few years now but still need to do better with sodium levels.

Going to use the DASH diet making small changes initially.

I was drawn to the DASH diet after becoming interested in the Blue Zones and deciding to transition to a more whole foods, plant based woe (I'll never go completely plant based but am working on making meat and dairy meal accents instead of the main focus). I'm already a few years into maintenance and have no health problems (my health markers are all excellent), but I'm now 40 years old and starting to think of the long term, and how my diet may impact my health down the road :)

I started HBP meds so needed to recalibrate my lifestyle food choices. This is part of changing how I eat for health not only weight.

Well, I came back to the DASH diet after trying vegan for two months. I gained weight with the vegan plan and my lab results were not good, either. I have lost the weight I gained as a vegan. I hope to lose more, but not sure at this point if it will happen.
Doing my best to be healthy as possible.

Why the Dash Diet? Because it works for me. I lost 40 some pounds last year by following the guidelines of the Dash Diet.

Thanks for responding! I know it adjust for diabetes, it even be more helpful if it tracked the DASH? Good idea about posting on team wall.

I do not believe it does. We should post this on the team wall.

Does the FOOD TRACKER adjust for the DASH diet?

In the DASH diet book about the DASH diet - she recommends the Cooking Light 15 minutes or 5 Ingredient Food Fast cookbook.

I've been using it and the recipes are great!

The DASH Diet Cookbook is good and I like 500 15-minute Low Sodium Recipes.

Which dash diet book is best? I saw a few different ones at the store and wanted someone's opinion.

Glad to have you both on our team.

I have PA (Primary Aldosteronism) which means my body produces too much aldosterone and aldosterone regulates blood pressure. This was only discovered in 2011 and I have had hypertension since 1976. My adrenal glands have tumors. I am going to have the AVS test on June 6 at MD Anderson in Houston to see if one tumor produces more aldosterone than the other. If one does, they will remove that adrenal gland. It affects kidneys too over the years. DASH diet which is low sodium and high potassium is the best for PA and hypertension in general. 10% of people with hypertension have PA. Your lesson for the day.

I started following a Dash Friendly plan after going to see my doctor and found out that my blood pressure was high. I reduced the stress in my life and was following the Dash Diet and my blood pressure was closer to normal last year, but still a bit elevated and my cholesterol was a bit elevated as well... So I have now combined following the DASH Diet with the information I was given for following a low cholesterol diet. Will find out in about a month if my numbers are getting better

I am glad you got the info you needed for your health.

Dash diet is bad for my heart.
It does not have enough fat and my cholesterol as well as good fat is too low and bad for my heart. I changed my carbs. to 50% and increased my fat to 32% for the next 30 days to raise my % of fat. Every body's body reacts differently to fat. I also need to add lots of salt to raise my blood pressure to 120/80, I was told today to add lots of salty foods as if I do not, I will have a heart attack or stroke at the gym because it does not go up with exercise because I have 3 clots in my lung. I also have to do less exercise at the gym,unlimited walking as I do not get enough oxygen for my brain to function well or my organs when I do very little or exercise.

I read online yesterday that the DASH DIET IS:

#1 Healthy Living
#1 Diabetes
#1 Heart Health
#5 Easiest to follow
This is for the past 6 years, including this year.
From the U.S. News panel of nutritional experts.


#5 because of some of the changes being strict towards fat & sugar and potassium would be hard to follow for a lifetime. I eat the correct % on the diet and add different proteins and have increased my potassium.

Edited by: LIN1263 at: 2/21/2017 (08:52)

Here is the correct amounts based on the % of the DASH DIET!!
This should cover most people!


1200 calories
56 g protein
37 g fat
169 g carbohydrates

1400 calories
65 g protein
44 g fat
197 g carbohydrates

1600 calories
75 g protein
50 g fat
225 g carbohydrates

1800 calories
85 g protein
57 g fat
253 g carbohydrates

That is good to know.

I have chronic kidney disease and ordered a book from Amazon called "smoothies for kidney health" and all the smoothies are based on the DASH diet. I did not know this when I got the book.It includes 100 pages on kidney disease,then 85 smoothie recipes. This is why I checked it out because this book is based on the DASH diet to help your kidneys.

Thanks for sharing!

The actual amounts I will list
For 2,000 calories
94g protein
66g fat
298 g carbohydrates

For 1,600 calories
75 g protein
50 g fat
225 g carbohydrates

This should help if you want to use the Spark People menu plan

U.S. News & World Reports rated the DASH DIET the best overall diet for 6 years now, beating out Weight Watchers every year. It includes a maximum of 2300 mg sodium,protein 18%, carbohydrates 55%,total fat 25%,saturated fat 6% and 30 grams of fiber daily. Before I recently started this my regular diet includes carbohydrates 50%,fat 30%,,protein 20%.

Edited by: LIN1263 at: 11/5/2016 (19:46)

It will help me with lowering my BP and Cholesterol and also, will help with my depression and anxiety disorder.

I thought it would help my kidney disease, I have no high blood pressure,too low 75/50, have a blood clot in my right lung and a lump in my left lung, My body stopped producing the hormone to make red blood cells,because of my kidney disease. It is why it is so low, no oxygen in my blood. I have 59% left red blood cells, I was given a hormone replacement shot for people with cancer or kidney disease that do not produce this hormone.on Iron pills and blood thinners, need to have a good healthy diet. My kidneys are working at 50%.

Edited by: LIN1263 at: 10/30/2016 (14:04)

Welcome, Nancy! The Phase 1 of the diet is pretty strong, but it yields great results. I took off 8 pounds in those first two weeks, my husband, took off more - naturally. I am not sure about other books, but I am using Marla Heller's DASH Weight Loss Solution book. It has menu plans and some recipes. If you read the book and care about your health, I think you find some strong science-based evidence on why this DASH way of eating works.

I wish you well as you begin your journey to better health!

Hi, my name is Nancy. My Health Coach suggested the DASH Diet to help my blood pressure issues along with weight loss. (New to this group.) All suggestions are welcome! I am reading up on the eating plan, and have a lot to learn!

Why the Dash Diet- because it works!

Glad you are here!

my blood pressure is high and my cholestrol is high and I need to lose weight

because I had a stroke, need to lose weight, and lower my blood pressure and cholestrol.

Because my blood pressure is a little high and my A1C was a little high and I don't want to go on medication. So time to reverse the issue.

Why not? Getting ready to begin with my mom. Buying Phase 1 groceries today. Already purchased the gold book.

Practical

Makes sense

Easy to follow

Proven to work

Hi Why dash because my doctor prescrided it. And it is working for her.

Meds are awful, they made me feel unhealthy. I need to get off of them.

Do you use a tracker specific to the DASH Diet or do you use the Spark People tracker?

Why the DASH Diet, you ask? Well mainly because fad diets are ridiculous and unhealthy and also because I'm on BP meds and my BP is still 120/90. :(

Really appreciating the "DSH Diet for weight loss" book

Learning it is OK to skip around and read the chapters I want to learn first and then go back to the beginning and trying to read more straight through.

Really like their menus for different calorie levels and giving the categories of foods and calories...Good learning going on!!

LINDAF49
GREAT JOB!



I love cheese and Provolone is very nice!
I use Swiss cheese often.
What is your favorite veggie?
I love so many- tomatoes from my garden are just wonderful.
Have a great day!

Starting Day 5 ... doing well, lots of reading writing and label studying ... Found provolone Cheese low in sodium and on sale!!! working at more vegies and less fruit ...Scales are not budging but I will be faithful and eventually they will come down. Pulse and blood pressure are lowering nicely so I know the heart is being given good chance to do well. being cautious as today marks 5 weeks with new stents and all seems wonderfully well.

Day One for me to combine the dash Diet and the Daniel Plan together [my own combining because I want the spiritual encouragement along with physical - I'm calling it my Dash with Daniel ... committing to 6 week program of self centered health centered work to cause a life style change for life and for health.

This is also my one month anniversary of getting TWO heart stents... I have to get the weight down the cholesterol numbers down the blood pressure numbers down and goal is one year from now be off most heart medications and healthy as possible.

I saw your post, Schaujody, and this is what I hope to achieve, eventually--no more HBP meds--we shall see and good luck to you,Nancy

I chose the DASH Diet because I was looking for something that I could make a lifestyle change. I'm still wobbling, but so far it has helped me take off 16ounds and even though I'm stalled I haven't gained any back. I REALLY REALLY REALLY don't want to be a diabetic as I saw my dad fight it, give in to it and lose to diabetes.

I'm still figuring out all the features on SP, and trying to find time to make good use of it.

Why the Dash Diet? I need to get back on track and my recent diet has been horrendous. My blood pressure has gone sky high when I was able to control it with diet and exercise before. I've been so far off track due to caring for my mother, stress at work and now being injured(fractured knee) and unemployed. I don't even feel right, and I'm pretty sure it's the BP. So, here goes everything.

Why the dash diet?..because it works.

117/75 but not without my meds. I was hoping with the Dash Diet to get rid of the medications but not yet.

Wow, that is just the bestest news Patti. Please share with the rest of us what you're doing so we can implement these changes to get the same results. Only, instead of continuing our discussion on here, please move it over to the general discussion board so others can see your improvements and successes!

I just got back from blood pressure reading and it is 118/70. Went down some more.

I will go down later today and get it done.

KUDOS off to you girl! Woo Hoo! Keep at it. Looks like you're doing what you need to do. You're accomplishing what you wanted to .... lower that blood pressure of yours!

yup it is the lowest yet.

Wow! That's GREAT Patti!!!!! Lowest yet, right????? Way to go lady! Keep up the good work!

9/17 - 122.72

9/14 blood pressure was 132/80. A little bit higher than Weds. I had coffee before I went down for the blood pressure reading.

Mah velous Dahling! Way to go!

Yeah it was a typo, It should read 142/80. And thank you.

Patti, that's good news and a great improvement in your BP with that one exception of a spike (unless that was a typo). Sounds like you're having good success with this plan. Keep it up girl!

I decided to join the Dash Diet to lower my blood pressure. I just started this week and I have been folowing the guidelines to the diet and also taking omega 3 fish oil pills and there has been a big improvement in my blood pressure since last weds when it was 142/80. Last Friday it was 134/80 and then this past Monday it was 142.80 and then today it was 128/70. I just hope I can keep up with the trend.

Welcome to the eating plan, ACONSTANTLIGHT. We're glad you've decided to step in and tackle the plan. We've got a lot of people here that can help you out with any of your stumbling blocks along the way, so please feel free to let us know when you need help. Someone will step up to the plate and help you out.

Looking forward to rooting and cheering you on to your victories as you achieve them!

I have been eating the Mediterranean way for some time. My tests are good but I have not lost weight. On my blog I talked about the lightening bolt that made me decide to change to the DASH diet. It was all about portion control since the diets are much the same. DASH does insist on dairy more and that is all to the good but my own doctor had instructed me to include milk, cheese, yogurt daily.
When I went to my doc to discuss the change he agreed as long as I did not get hungry, discouraged and start eating anything in large quantities. He also told me DASH is the highest rated diet by the medical, nutrition and weight loss communities.
I am now getting used to checking my portions and what I eat daily. Not perfect yet, but getting there.

MAMAKAWE3, since your post to me, I've been doing a little research for you and I've come up with a number of things I'd love to share with you. Don't want to overload you so I'm going to start out slow with the following link:

www.sparkpeople.com/resource/disease
_m
anagement_dash_chart.asp

This will give you the Daily Requirements for the DASH diet that you should consider following or at least begin to incorporate it in a little at a time.

Have you seen the booklet on the Dash Diet that is also available. It's loaded with information pertaining to the ins and outs of this program. Let me know and I'll be glad to get that to you.

MAMAKAWE3, you are most welcome! I'm glad that you're considering some of them. I have to deal with stress in my life alot and found that, in addition to the diet, I have to really work seriously at the other "stress" effects. If I make a point of working to alleviate the stress in my life my day goes much smoother and I feel much better. Maybe that will happen to you as well.

I've got a STRESS CHALLENGE coming up in Weekly Challenge that you should keep your eye out for. This will be the first of many challenges centering on the stress in our lives. Stress is a huge factor in how we feel and why we eat the way we do, thus making it difficult to stay on a diet, even the dash diet. Everything has to work hand in hand together to come to the needed results and successes. Yeah, that's what we all want.

You hang in there and keep doing what you're doing. Just start to add a little bit more on a consistent basis and, together, everything will begin to show you the results you're looking for.

Keep up the good work my dear and keep on reporting what you're going through. That's what we're here for.

Hi it is nice to be communicating with you! I do well with the water intake and exercise. I only drink water. I really could use some work on my stress level though. I could also use more me time as well. I am going to get back involved with meditating. It seems to have worked well for me before. Thank you for all of the ideas. Gives me more options.

Edited by: MAMAKAWE3 at: 6/20/2012 (21:57)

Hi MAMAKAWE3. There are other ways to get your blood pressure down beside the diet. Have you tried to maintain your water intake, lower your stress level, maybe even laugh a little over something humorous or positive in your life??? It's great to be on the diet but I found that you can depend entirely on the diet itself. Exercise, even 5 or 10 minutes a day if done on a consistent basis, could help stabilize one's body and that may help as well. Also find some things that bring you enjoyment, a little ME time each and every day will also help along with the diet.

Hope this helps.

I have hypertension and have recently had to up my dosage. I have been holding on to my DASH diet book without utilizing it. I feel so terrible with my blood pressure being up and need to take action. I do not want to keep raising my dosage of medications and would like to be off of meds or on a very low dosage in the future. I am also looking to lose some weight and DASH seems to have some family friendly yummy recipes that I can live with.

Take a few moments and let us know why you decided to follow the Dash Diet. Post your yeahs and neahs here so we can step in to the conversation and help out.