Dates in the DASH diet

Diet description
DASH diet stands for Dietary Approaches to Stop Hypertension. A Standard DASH diet allows 2300 mg of sodium per day while lower sodium DASH diet allows only 1500 sodium per day. (1 teaspoon salt = 2300mg of sodium chloride/table salt)

Diet purpose
DASH diet aims to lower sodium intake and in the long-run control high blood pressure. A typical adult eats more sodium than they need more than 3,400 mg per day. Sodium is a harmful component of salt. When you eat more salt, more water is drawn into the circulatory system, increasing the volume of the pumped blood, thus resulting in hypertension. Hypertension leads to complications such as Heart Failure, Heart Attack, brain stroke or kidney disorder.

Dates in the DASH diet
Easily incorporated in a DASH diet because of its low sodium content. A cup of chopped dates contains 3mg of sodium only. Dates are low in fat which makes it suitable for the DASH diet.

What to eat
DASH diet includes a lot of whole grains, fruits, vegetables, and low-fat dairy products. DASH diet recommends consumption of fish, poultry, legumes and encourages the small serving of nuts per week. Red meat, sweets, and fats can be eaten in small amounts only.

What to avoid
Avoid other sodium sources such as salt-cured foods like hotdogs, sausages, ham, bacon, corned beef, corned and pickled vegetables. Avoid too much consumption of table salt and other condiments like soy sauce, oyster sauce, fish sauce, ketchup, chili sauce, teriyaki sauce, BBQ sauce, etc. It is also necessary to avoid peanuts, chips and commercially prepared food for quick consumption. It is also essential to avoid fatty meats, deep-fried meats, sweets, and alcohol.

7D VARIETY Recommendation
Incorporate dates in your high fiber, low salt, and low-fat DASH Diet. Dates also contain potassium, magnesium, and calcium, which are essential components of the DASH Diet. However, 7D VARIETY reminds everyone to consult your doctor first before pushing through with changes in your diet. It is always best to be on the safe side, most notably when it comes to your health.