DASH Diet

The DASH diet is a nutritional intervention for lowering blood pressure. "DASH" stands for "Dietary Approaches to Stop Hypertension."

The DASH diet generally emphasizes a high intake of fruits, vegetables, low-fat or nonfat dairy, nuts, seeds, lentils, beans, and whole grains. It limits the consumption of red and processed meat, sweets, soda, and sodium (salt).

This article will explore the ins and outs of the DASH diet, including its health benefits and how it compares to the Mediterranean diet. A summary of specific foods to eat or avoid on the diet will also be provided.

What is the DASH diet?

DASH stands for Dietary Approaches to Stop Hypertension. This eating plan was designed to lower the risk of hypertension (high blood pressure). High blood pressure affects 1 in 3 American adults and is a major risk factor for heart disease.

When you follow the DASH diet, you consume higher amounts of potassium, a heart-healthy mineral. You also consume less sodium, which can help lower your blood pressure and improve heart health.

The benefits of DASH are well-documented. Multiple studies have found that people who follow DASH can lower their blood pressure within a few weeks.

But it’s not just about improving blood pressure. The DASH diet can help you lose excess weight and cut your risk for certain health problems.

Research has found that following DASH could lower your risk of:

Breast cancer.

Colorectal cancer.

Metabolic syndrome, a group of conditions that raises the risk of Type 2 diabetes, heart disease and stroke.

The best part about the DASH diet? It’s flexible. DASH recommends incorporating heart-healthy foods into your daily life.

DASH vs. Mediterranean Diet

The DASH and Mediterranean diet share some features. They both encourage the consumption of whole grains, fruits, and vegetables and discourage the consumption of foods high in salt, added sugar, or saturated fats like red meat and processed foods.

Both diets also help protect against several chronic diseases, notably stroke, heart disease, and diabetes.

There are subtle differences, however, between the diets.

These differences include:

The Mediterranean diet emphasizes the nearly exclusive use of olive oil, whereas the DASH diet promotes the intake of olive oil, but not exclusively.

In the DASH diet, dairy products are allowed and should be either low-fat or nonfat choices. The traditional Mediterranean diet limits dairy consumption, but there are no restrictions on the type of dairy product.

The Mediterranean diet allows for moderate consumption of wine with meals. The DASH diet provides no specific guidance about alcohol intake.

Getting Started

The DASH and Mediterranean diets are both excellent, well-balanced ways of eating. To ensure the diet is appropriate for your care, talk with a healthcare provider or a registered dietitian before starting one.

Foods to eat on DASH

The DASH diet focuses on eating heart-healthy foods that you can find in your grocery store. These foods are naturally high in fiber, magnesium, potassium and calcium. They’re also low in sodium.

If you follow the DASH diet, you’ll eat plenty of:

Fruits.

Vegetables.

Whole grains.

Nuts, seeds and legumes.

Low-fat dairy.

Foods to minimize on DASH

DASH also encourages you to cut back on foods that can raise your blood pressure.

These include:

Fatty meats, such as red meat and poultry with the skin on.

Full-fat dairy, such as whole milk, cream and butter.

Oils that are solid at room temperature, such as coconut and palm oils.

High-sugar foods like candy, baked goods and desserts.

High-sugar drinks, such as soda, juice and sweetened coffee or tea.

If you follow DASH, you don’t have to eliminate these foods, says Patton. Instead, take steps toward healthier choices each day. The plan will be easier to stick with. For instance, consider replacing a meat entrée with a meatless option once a week.

Most Americans eat more meat than necessary at the expense of their vegetable intake. DASH recommends consuming no more than 6 ounces of meat per day. In its place, eat more fruits and veggies, which contain disease-fighting antioxidants, fiber and other nutrients.

DASH sodium limits

Many Americans eat too much sodium (salt). And eating a diet high in sodium can increase blood pressure and heart disease risk.

The standard DASH diet limits sodium intake to 2,300 milligrams per day. But if you want stronger results, go with the lower-sodium DASH diet. On this plan, you aim for 1,500 milligrams of sodium or less per day.

The DASH combination of nutrient-rich foods and lower sodium intake has a proven effect on blood pressure. Multiple studies have found that following the DASH diet quickly lowers blood pressure in as little as two weeks.

Ways to cut sodium

Most of the sodium people consume doesn’t come from the saltshaker. Processed and packaged foods are often high in salt, even if they don’t taste salty. Restaurant and takeout foods can also be very high in sodium.

If you’re following DASH, read food labels for sodium content and keep track of how much you’re getting. If you’re eating out, try these tips to cut back on sodium:

Ask for the sodium content of dishes if it’s available. Request that your food be prepared without added salt, MSG or salt-containing seasonings.

Limit or skip sauces and condiments, which tend to be high in salt, or ask for them on the side.

Look for words that indicate high sodium: smoked, cured, pickled, soy sauce and broth.

Choose fruits and vegetables as sides instead of salty snack foods like chips or fries.

DASH diet for weight loss

If you follow the DASH eating plan, you’ll likely shed pounds. Combine the DASH diet with calorie cutting if you want to lose more weight. Find out how many calories you should eat based on your age and activity level. Keep track of your calorie intake and cut back a little at a time.

But don’t go to extremes, If you try to cut calories quickly and dramatically, you’ll probably feel hungry and tired.

If you need help creating your weight loss plan, talk with your healthcare provider. Your doctor can help you get started or refer you to a nutritionist or dietitian.

DASH diet meal planning

A DASH diet meal plan can look different for everyone. The key is to emphasize healthy foods and sideline the less healthy ones.

When you go to the grocery store, fill your cart with whole foods and choose boxed, bagged or canned options that are low sodium. For example, original or quick cook oats in the canister have zero milligrams of sodium, but instant oatmeal packets have sodium added.

Beans are also an important part of the DASH diet. If you don’t have time to prepare dry beans, canned beans are a good alternative. Look for no-salt-added versions, though, and be sure to rinse them.

Build your meals around foods you like that fit into the DASH plan. Don’t like green peppers? Enjoy red peppers, celery or carrots instead. Make your favorite stir fry, but use less salt, add more veggies and swap whole grain brown rice for white rice.

DASH Diet Food List

The DASH diet is intended to be flexible and well-balanced. It does not emphasize special foods to eat. Instead, the diet focuses on eating a specific number of servings from the various food groups.

vegetables

fruit

grains (mainly whole grains)

low fat or no-fat dairy foods

lean meats, poultry and fish

nuts, seeds and dry beans

fats and oils.

The number of servings depends on how many calories you need to consume daily, with calories ranging from 1,600 to 3,200 per day for adults.

How Many Daily Calories Do I Need?

Recommended daily caloric intake depends on gender, age, weight, and activity level. Use a calorie calculator or speak with a healthcare provider if you need help determining how many calories to eat in a day.

For a 2,000-calorie diet per day, the DASH diet advises the following servings and foods:

4 to 5 servings of fruit per day

1 medium piece of fruit

60 mL (¼ cup) dried fruit

125 mL (½ cup) fresh, frozen or canned fruit

4 to 5 servings of vegetables per day

250 mL (1 cup) raw leafy vegetables

125 mL (½ cup) cooked vegetables

6 to 8 servings of whole grains per day

1 slice bread

250 mL (1 cup) ready to eat cereal

125 mL (½ cup) cooked rice, pasta or cereal

2 or 3 servings of low-fat or fat-free dairy per day

250 mL (1 cup) milk

250 mL (1 cup) yogurt

50 g (1½ oz) cheese

6 or fewer servings per day of meat, chicken, or fish)

3 ounces cooked lean meats, skinless poultry, or fish

2 or 3 servings per day of heart-healthy fats and oils

5 mL (1 tsp) soft margarine

15mL (1 tbsp) low-fat mayonnaise

30 mL (2 tbsp) light salad dressing

5 mL (1 tsp) vegetable oil

4-5 servings per week of nuts, seeds and dry beans

1/3 cup (1.5 oz.) nuts

30 mL (2 tbsp) peanut butter

2 tbsp (1/2 oz.) seeds

1/2 cup cooked dry beans or peas

The diet also encourages four or five servings of nuts, seeds, dry beans, peas, and five or fewer sweets per week.

Regarding salt intake, the DASH diet allows for 2,300 milligrams (mg) daily. This is equivalent to about 1 teaspoon of table salt.

Some people (under the guidance of a healthcare provider) opt for an even lower sodium goal of 1,500 mg. This lower salt limit goal can lower blood pressure even more.

DASH Diet Recommendations and Restrictions

The DASH diet encourages a high intake of certain food groups and a limited intake of others.

Here is a visual summary of what foods are encouraged vs. restricted in the DASH diet.

Eat

Vegetables and fruits (e.g., broccoli, potatoes, spinach, apples, oranges, and raisins)

Whole grains (e.g., oatmeal, whole wheat pasta, brown rice)

Low-fat or fat-free dairy (e.g., fat-free milk and low-fat yogurt)

Lean protein (e.g., skinless chicken, fish, and eggs)

Nuts, seeds, and legumes (e.g., almonds, peanuts, green beans, and chickpeas)

Healthy fats and oils (e.g., soft margarine, olive oil, and light salad dressing)

Low-fat sweets (e.g., fruit-flavored gelatin, maple syrup, sorbet, and hard candy)

Restrict or Avoid

High-salt foods (e.g., processed meats like bacon, frozen dinners, pizza, and canned soups)

Red meat (e.g., beef, pork, lamb veal)

Full-fat dairy (e.g., butter, heavy cream, whole milk)

Added sugars (e.g., soda, sweets)

Are There Any Risks on the DASH Diet?

The DASH diet is not recommended for individuals with decompensated cirrhosis (sudden loss of liver function).

The diet may also need to be modified to accommodate certain health condition. Here are key examples:

With a peanut allergy, avoid peanuts, perhaps replacing them with seeds.

With celiac disease, choose gluten-free foods, such as brown rice, corn, and tapioca, and avoid gluten-containing grains (e.g., wheat, barley, and rye).

With lactose intolerance, choose lactose-free products or take a lactase pill when eating lactose-containing food.

With type 2 diabetes, you would choose foods with a low glycemic index and plan out a low-carbohydrate version of the DASH diet with a dietitian.

Incidentally, the DASH diet contains many high-fiber foods, which can cause bloating. Slowly incorporate high-fiber foods (e.g., fruits, vegetables, and whole grains) into your diet over several weeks to combat this uncomfortable symptom.

What's Not on the DASH Diet?

The DASH diet has no specific guidelines regarding alcohol. This is interesting because alcohol intake, especially heavy drinking, has been linked to high blood pressure. As such, your healthcare provider or dietitian will likely recommend limiting alcohol consumption.

The European Society of Hypertension and the European Society of Cardiology (ESH/ESC) guidelines recommend limiting daily alcohol consumption to two or fewer drinks for men and one or fewer drinks for women. (The terms for sex or gender from the source are used.)

If you are starting the DASH diet, follow a healthcare provider's recommendations regarding alcohol. Their guidance may differ based on your medical history.

Pairing exercise with DASH

If you want to increase your weight loss and health benefits, pair the DASH plan with more movement and activity, says Patton.

This doesn’t mean you have to join a gym or start hard-core training. Instead, aim for at least 30 minutes of exercise a day. Walking, biking and swimming are all good options. And you don’t have to do it all at once. Break it up into two 15-minute chunks or three 10-minute chunks.

You’ll boost your health even more if you get 60 minutes of moderate-intensity exercise five days a week. Moderate intensity means your heart rate is about 50% higher than your resting heart rate. There are endless options for moderate-intensity exercise, from taking a brisk walk to swimming laps or playing basketball.

Other lifestyle changes to consider

These steps can also boost your heart health:

Limit alcohol intake: If you drink, limit it to one drink per day for women and two drinks per day for men.

Don’t smoke: If you don’t smoke, don’t start. If you do, try to quit. Ask your doctor if you need help quitting.

Get enough sleep: Aim for at least seven hours of sleep each night.

What about medication?

Many people require medication to control their blood pressure. Lifestyle modification, which includes healthy eating and regular physical activity, may be the only treatment needed in those with mild high blood pressure. In those that require medication to control their blood pressure, following a healthy lifestyle may reduce the need for, or the amount of, medication required.

Ways to get started on the DASH diet

Change gradually:

If you now eat one or two vegetables a day, add another serving at lunch and dinner.

If you don’t eat fruit now or have only juice at breakfast, add a serving of fruit to your meals or switch out your juice for a whole fruit.

Limit meat and alternatives to about 6 oz (170 g) over two meals (two servings). Each serving is about the size of a deck of cards or the palm of your hand.

Choose plant-based proteins more often.

Choose fruit, vegetables, whole grains or protein foods for desserts and snacks.

Choose a variety of foods.

Summary

"DASH" stands for "Dietary Approaches to Stop Hypertension." As its name suggests, the DASH diet is an effective strategy for helping lower blood pressure. It has other health benefits, too, like losing weight, if needed, and protecting your heart from disease.

The DASH diet focuses on eating a specific number of servings from different food groups. The diet is generally rich in fruits, vegetables, whole grains, low-fat or nonfat dairy, beans, nuts, seeds, and lean proteins like fish or chicken. It limits the intake of red and processed meat, soda, sweets, and salt.

The DASH and Mediterranean diet are both hearty-healthy eating patterns. However, unlike the Mediterranean diet, the DASH diet does not promote alcohol intake. Also, while the DASH diet encourages consuming olive oil, it's not an exclusive component as it is with the Mediterranean diet.

Find me on Social Media

Don't forget to bookmark my site to see updates..