Dash diet

The Dietary Approaches to Stop Hypertension, or DASH, diet has been consistently ranked by U.S. News & World Report as a top diet overall, and that comes as no surprise.

Unlike fad diets that call for extreme calorie or food-group restrictions without scientific evidence that supports their efficacy, the DASH diet involves manageable dietary changes that are flexible and rooted in proven nutritional advice.

This has made the eating plan popular among doctors, dietitians, and other health professionals in the United States, where heart disease remains the No. 1 killer among men and women.

High blood pressure (hypertension) is a big contributing factor to heart disease and affects an estimated 50 percent of American adults. One in three of those people don’t know they have hypertension.

Heart disease is also the leading cause of death around the world.

The good news is that lifestyle changes, including the switch to a healthy diet, may help lower blood pressure in patients with resistant hypertension, which is blood pressure that remains elevated despite medication, research suggests.

Whom Is the DASH Diet Good for Exactly, and What Variations Are There?

The DASH diet was developed specifically to help people lower high blood pressure and is promoted by the National Heart, Lung, and Blood Institute (NHLBI), which is part of the National Institutes of Health.

Blood pressure readings higher than 130 millimeters of mercury (mmHg) for systolic blood pressure (the top number) and higher than 80 mmHg for diastolic (the bottom number) are considered high.

The food options available on the DASH diet closely mirror the eating plan recommended in the U.S. Department of Agriculture’s MyPlate, with a focus on whole foods, such as fruit and veggies; fat-free or low-fat dairy; whole grains; and lean meats, fish, and poultry.

Meanwhile, the plan requires cutting back on, or preferably eliminating, processed foods, like sugary drinks and packaged snacks, and limiting red meat, which has been linked to increased risk of coronary heart disease.

The DASH diet specifically meets the sodium requirements that can give people an edge over hypertension.

This means it’s a great diet for people who have high blood pressure or are looking to reduce their risk of heart disease, as well as those individuals who may be at risk of type 2 diabetes or are currently managing the condition.

DASH Diet Types

Depending on your health needs, you can choose from two forms of the DASH diet.

The standard DASH diet This plan limits sodium consumption to 2,300 milligrams (mg) per day.

The lower-sodium DASH diet This version calls for limiting sodium consumption to 1,500 mg per day.

The daily DASH eating plan also involves, on average:

6 to 8 servings of grains, preferably whole grains
6 or fewer servings of meat, poultry, and fish
4 to 5 servings of veggies
4 to 5 servings of fruit
2 to 3 servings of low-fat or fat-free dairy products
2 to 3 servings of fat or oils

Here are some of the other estimated daily nutritional goals of the DASH diet plan.

Total fat is about 27 percent of calories
Saturated fat is 6 percent of calories or less
Protein is about 18 percent of calories
Carbohydrates are about 55 percent of calories
Cholesterol is limited to 150 mg
Fiber is 30 grams (g) or more

Depending on your weight loss or weight maintenance needs, you can choose a DASH diet plan that provides 1,200, 1,400, 1,600, 1,800, 2,000, 2,600, or 3,100 calories per day.

You can track your nutrient and calorie intake with the help of various apps, such as the Lose It! Calorie Counter, which is free to download on the App Store and Google Play.

How Does the DASH Diet Lower Blood Pressure?

The DASH diet works by limiting not only sodium but also saturated fat — both of which can be detrimental to heart health, says Kimberley Rose-Francis, RDN, CDCES, a dietitian and diabetes educator in Sebring, Florida. A diet that's heavy in salt can drive up blood pressure, which puts unnecessary strain on the heart muscle, Rose-Francis says. Saturated fat, on the other hand, can increase cholesterol levels. “Cholesterol has the potential of blocking or decreasing the flow of blood to the heart,” Rose-Francis says, adding that restricted blood flow can lead to heart attack and stroke.

The DASH diet also works by increasing foods that provide fiber, lean protein, and other nutrients thought to help lower blood pressure.

People who want to lower their blood pressure should combine the diet with other healthy lifestyle approaches to manage hypertension, such as getting more exercise, losing weight, cutting back on alcohol consumption, and managing stress levels. Quitting smoking and getting plenty of sleep are also recommended and can improve your overall health.

A 7-Day Sample DASH Diet Menu You Can Follow

The DASH diet calls for lots of fresh veggies and fruits, but requires only a moderate amount of whole grains, as well as lean sources of protein and healthy fats, such as those from fish and nuts, respectively.

This distinguishes the DASH diet from other popular plans, such as the Atkins diet and the ketogenic diet, or the high-fat, low-carb diet.

Here’s a typical week of meals on the DASH diet.

Day 1

Breakfast

1 whole-wheat bagel with 2 tablespoons (tbsp) peanut butter (no salt added)
1 medium orange
1 cup fat-free milk
Decaffeinated coffee

Lunch

Spinach salad made with 4 cups of fresh spinach leaves, 1 sliced pear, ½ cup canned mandarin orange sections, ⅓ cup slivered almonds, and 2 tbsp red wine vinaigrette
12 reduced-sodium wheat crackers
1 cup fat-free milk

Snack

Day 2

Breakfast

1 cup fresh mixed fruits topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt, and ⅓ cup walnuts
1 bran muffin with 1 tsp trans-fat-free margarine
1 cup fat-free milk
Herbal tea

Lunch

Curried chicken wrap made with a whole-wheat tortilla, ⅔ cup chopped chicken, ½ cup chopped apple, 1½ tbsp light mayonnaise, and ½ tsp curry powder
½ cup raw baby carrots
1 cup fat-free milk

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