Are you looking for a healthy eating pattern that supports healthy blood pressure and weight? The DASH diet for weight loss may be worth a look. DASH stands for Dietary Approaches to Stop Hypertension, a long-term eating plan designed to help reduce the risk of developing high blood pressure. It is based on a series of clinical studies and is frequently ranked by experts among the healthiest diets.
It can help you stay within a healthy range of sodium intake and get a good balance of nutrients. For many people it may also support a healthy weight, lower the risk of chronic disease, and support digestion.
Learn more about this diet to determine if it is right for you, and check with your healthcare provider before making big changes, especially if you have a medical condition or take medication.
Short Summary
- The DASH diet is a heart-healthy eating pattern that can help lower blood pressure and cholesterol and reduce risk factors for heart disease.
- It was ranked #2 in Best Diets Overall by a panel of health experts, and offers meal plans and recipes.
- The NHLBI offers free resources and sample menus to help you get started.
What is the DASH Diet?
DASH stands for Dietary Approaches to Stop Hypertension, a heart-healthy eating pattern designed to lower blood pressure. It includes vegetables, fruits, whole grains, fat-free or low-fat dairy products, fish, poultry, beans, and nuts.
These nutrient-dense foods are associated with lower blood pressure and cholesterol and with a lower risk of heart disease. The DASH diet also provides guidelines on how much of each food group to eat, based on a 2,000-calorie-a-day plan. This balanced eating plan helps you get the nutrients you need.
DASH Diet Rankings & Reviews
The DASH diet was ranked #2 in Best Diets Overall out of 24 diets evaluated by health experts. It is a healthy eating plan designed to lower blood pressure and reduce the risk of other chronic conditions such as heart disease. It is based on eating whole grains, fruits and vegetables, lean protein, and low-fat dairy products while limiting saturated fat, sodium, and added sugars.
To get the most from the DASH diet, federal health guidelines recommend that adults get at least 150 to 300 minutes per week of moderate-intensity physical activity, or 75 to 150 minutes a week of vigorous-intensity activity. Calorie needs vary by person, so ask your healthcare provider or a registered dietitian how many calories are right for you. The DASH diet can support weight loss when you follow its guidelines and manage your portions.
A multicenter trial of the DASH diet evaluated the effect of the diet on blood pressure in 459 adults. People who followed the DASH diet had lower blood pressures than those who ate the average U.S. diet.
Benefits of the DASH Diet
The DASH diet is a helpful way to support your health goals. It provides nutrients associated with healthy blood pressure, such as potassium, calcium, magnesium, and fiber. It is associated with lower blood pressure and cholesterol levels and with a lower risk of developing diabetes, kidney disease, and heart disease.
The standard DASH diet encourages limiting sodium intake to 2,300 mg a day, which is equivalent to one teaspoon of table salt. It also recommends four to five servings of nuts, seeds, or dry beans per week.
The OmniHeart clinical trial found that replacing some carbohydrates with unsaturated fats can raise "good" HDL cholesterol. Replacing around 10% of calories from carbohydrates with protein or monounsaturated fats was also associated with lower blood pressure, LDL cholesterol, and triglycerides.
Pros & Cons
The DASH diet has several advantages: it can lower blood pressure, it is associated with lower risk of cardiovascular disease, and it promotes whole grains, which provide protein, vitamins, minerals, and complex carbohydrates. It can also support weight loss.
However, the DASH diet comes with challenges. It requires careful portioning, meal planning, and prep, which can make it difficult to follow for people with busy lifestyles. The time and planning needed to get the right nutrients and calories can feel daunting for some.
Vegetarian DASH Diet
The DASH diet can be adapted for vegetarians. A vegetarian DASH meal plan focuses on natural, high-fiber foods such as fresh fruits and vegetables, whole grains, nuts, legumes, and tofu. It also recommends limiting processed and refined foods, saturated fats, and sugar-sweetened beverages.
A vegetarian DASH plan can provide the nutrients and vitamins you need while supporting healthy blood pressure and weight management.
Cost & Ease of Follow
Following a DASH diet doesn't require exotic or expensive food, although it may cost more than typical U.S. diets because of the focus on fresh, nutrient-dense foods.
The DASH diet was ranked No. 3 (tied) among the easiest diets to follow. DASH emphasizes lean protein and fiber-filled fruits and vegetables to help you feel satisfied. You can adjust to the lower-salt approach of DASH by adding flavorful herbs and spices.
The NHLBI provides an online database of over 180 heart-healthy recipes, and other trusted organizations, such as the Mayo Clinic, offer DASH-friendly recipes. Aim for around 4 to 5 servings of fruit per day, which comes out to approximately 2 to 2.5 cups of fresh, frozen, or canned fruit.
Getting Started
The DASH diet is a dietary pattern that focuses on fruits, vegetables, whole grains, lean protein, and low-fat dairy while limiting foods high in saturated fats, added sugars, and sodium. Clinical studies have shown that it can help lower blood pressure, and it is associated with a lower risk of heart disease, stroke, and other health problems.
Starting the DASH diet can be as simple as making small changes to your eating habits, like swapping some carbohydrates for protein or unsaturated fats, limiting processed foods, and keeping sodium low. Gradually increasing the amount of fruits, vegetables, and whole grains you eat can also help.
The National Heart, Lung, and Blood Institute (NHLBI) offers free resources and sample menus online, including the DASH eating plan, recipes, and tips for eating out and grocery shopping.
People on a restricted diet for a health condition, such as a low-potassium diet for kidney disease, and people taking blood pressure medication, should consult with a doctor before trying the DASH diet.
Summary
The DASH diet is an eating pattern designed to help lower blood pressure and cholesterol and reduce risk factors for heart disease. It is ranked #2 among the best diets overall by a panel of health experts.
It features natural, high-fiber foods, and there are options for vegetarians. It does not require special foods, but it does take planning.
If your goal is to lose weight, managing portion sizes is an essential step. Pairing heart-healthy foods with regular physical activity can support your efforts.
It's normal to feel overwhelmed at first. Start with small changes to your eating routine and use the free resources from the National Heart, Lung, and Blood Institute. Take it one meal at a time, and talk to your healthcare provider about what is right for you.
Frequently Asked Questions
Does the DASH diet really work?
Studies have found that the DASH diet can lower blood pressure, and it is associated with a lower risk of cardiovascular disease, diabetes, kidney disease, and gout. Results vary from person to person, and the diet works best as a long-term eating pattern.
Are eggs on the DASH diet?
Yes, eggs can be part of the DASH diet. Moderate portions of lean proteins like eggs fit within this balanced, heart-healthy eating pattern.
What is DASH for weight loss?
The DASH diet was designed to lower blood pressure, but it can also support weight loss when combined with portion control. It emphasizes nutrient-rich foods, such as fruits, vegetables, whole grains, low-fat dairy products, lean proteins, and nuts and seeds, while limiting processed and sugary foods. Weight loss varies from person to person.
Who is the DASH diet not recommended for?
The DASH diet is not recommended for people with high-normal or elevated serum potassium and phosphorus values. These patients, including people with kidney disease, should follow the dietary recommendations of their healthcare provider.
