Eat smart, feel great, and lower the weight. DASH diet secrets to rejuvenate—health and flavor on every plate!
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The primary goal and advantage of the DASH diet is the reduction of high blood pressure. It emphasizes the consumption of fruits, vegetables, whole grains, low-fat dairy, poultry, fish, and nuts. At the same time, it encourages the reduction of red meat, fats, sugar, and salt.
DASH, which stands for “dietary approaches to stop hypertension,” can be followed to manage blood pressure. Additionally, this diet may offer other health benefits, such as reducing cholesterol levels and helping to prevent diabetes.
What is the DASH diet?
The DASH diet is primarily designed to reduce blood pressure, but it also offers benefits for individuals looking to manage or lose weight, lower cholesterol, and prevent or manage diabetes.
Key components of the diet include
- Proper portion sizes
- A wide variety of healthful foods
- Achieving the correct balance of nutrients
DASH encourages a reduction in sodium intake (the main component of salt) while promoting an increase in magnesium, calcium, and potassium consumption.
These dietary strategies have been shown to help lower blood pressure.
While DASH is not a vegetarian diet, it incorporates numerous nutritious foods, such as:
- Fruits and vegetables
- Low or nonfat dairy products
- Whole grains
- Beans
- Nuts and seeds
- Fish
- Poultry
- Vegetable oil
The DASH Diet’s Health Benefits.
Heart health
Hypertension, or high blood pressure, has been linked to an increased risk of heart attack, heart failure, stroke, and kidney disease.
In a 2017 review, experts who evaluated the DASH diet, two decades after its introduction, highlighted it as an intervention that could significantly improve the population’s health. The review suggested that if individuals with high blood pressure strictly adhered to the DASH diet, approximately 400,000 deaths from cardiovascular disease could be prevented over a span of 10 years.
Weight management
The DASH diet has been recognized as a helpful approach for weight loss or maintaining a healthy weight.
Gradually reducing caloric intake while increasing the consumption of fruits and vegetables, along with reducing meat intake, aligns with the principles of the DASH diet and may support weight management goals.
These adjustments can be incorporated to create a sustainable and healthful dietary routine.
Other benefits
- Blood pressure
- Blood sugar levels
- Triglycerides (fats in the blood)
- Low-density lipoprotein (LDL), often referred to as “bad” cholesterol
- Insulin resistance
These improvements address key aspects of metabolic syndrome, a condition associated with:
- Obesity
- Type 2 diabetes
- Increased risk of cardiovascular disease
Additionally, the National Kidney Foundation has recommended the DASH diet as a beneficial option for individuals with kidney disease.
What to eat on the DASH diet
- Fresh fruits and vegetables
- Low-fat dairy products
- Whole grains
- Legumes, poultry, and fish in moderation
- Limited amounts of red meat, fats, and sweets
This dietary approach is designed to be low in saturated fat, total fat, and cholesterol.
| Food group | Examples | Benefits |
|---|---|---|
| Whole grains | Pasta, rice, bread, cereal | Energy, fiber |
| Vegetables | Broccoli, sweet potatoes, greens, carrots, tomatoes | Fiber, vitamins |
| Fruit | Apricots, bananas, dates, oranges, grapes, melon | Fiber, magnesium, potassium, vitamins |
| Fat-free or low-fat dairy products | Milk, cheese, yogurt, frozen yogurt | Calcium, vitamin D, protein |
| Meat, poultry, and fish | Skinless poultry, lean meats, seafood | Proteins, B vitamins, zinc |
| Nuts, seeds, and legumes | Sunflower seeds, beans, peas, lentils, almonds, peanuts, pistachios | Protein, potassium, magnesium, fiber, phytochemicals |
| Healthful fats and oils | Margarine, low-fat mayonnaise, light salad dressing | Assists in absorbing essential vitamins and nutrients |
| Sweets | Hard candies, fruit punch, maple syrup, sorbet | N/A |
Daily servings
The DASH diet is structured to provide nutrients that support a reduction in blood pressure. The National Heart, Blood, and Lung Institute has outlined the following daily servings for various food groups:
| Food group | Daily servings |
|---|---|
| Fruits | 4–5 |
| Vegetables | 4–5 |
| Meat, poultry, and fish | Up to 6 |
| Whole grains | 6–8 |
| Fat-free or low-fat dairy products | 2–3 |
| Fats and oils | 2–3 |
Additionally, it is recommended to include 4–5 servings of nuts, seeds, peas, and dry beans per week, while limiting sweets to no more than 5 servings per week.
Sodium intake varies based on the version of the DASH diet being followed:
- The standard DASH diet allows up to 2,300 milligrams (mg) of sodium daily.
- The low-sodium DASH diet limits sodium to a maximum of 1,500 mg per day.
As sodium intake is reduced, an increased consumption of potassium-rich foods is encouraged. Potassium promotes the relaxation of blood vessels, contributing to lower blood pressure. Adults and children aged 4 years and older are advised to aim for 4,700 mg of potassium daily.
Further information about potassium-rich foods is available for those seeking to enhance their diet.
How to get started with the DASH diet
Consultation with a doctor or registered dietitian is recommended before adopting the DASH diet. Guidance can be provided on how the diet may support health, along with tips for creating balanced meal plans.
- Ensuring a colorful variety of foods on the plate.
- Incorporating fruits, vegetables, and nonfat or low-fat dairy products.
- Including at least two vegetable side dishes.
- Preparing fruit-based desserts instead of pastries.
- Using herbs, spices, or aromatic fruits and vegetables to flavor dishes instead of salt.
- Focusing on an overall eating plan rather than individual dishes to ensure a broad range of nutrients is consumed.
