What is a DASH style diet?
The DASH diet, or Dietary Approaches to Stop Hypertension, is a flexible and balanced eating plan developed by the National Heart, Lung, and Blood Institute (NHLBI). It is not a fad diet but rather a sustainable, heart-healthy eating pattern designed to prevent and control high blood pressure (hypertension). Research has consistently shown that the DASH diet can lower blood pressure, often within weeks, and it is rich in key nutrients that support cardiovascular health, including potassium, calcium, magnesium, and fiber.
Unlike many restrictive diets, the DASH plan provides daily and weekly nutritional goals rather than requiring special, expensive foods. It is based on consuming whole foods that are widely available in grocery stores and restaurants, making it a practical and long-term solution for better health. Beyond blood pressure, the DASH diet has been linked to numerous other health benefits, such as reducing the risk of stroke, heart failure, and certain cancers, as well as helping with weight management.
Core principles of the DASH diet
The DASH eating plan is centered on increasing the intake of specific nutrient-rich foods while limiting others known to be detrimental to cardiovascular health. The foundational components include:
- Emphasis on plants: The diet is rich in fruits, vegetables, whole grains, nuts, seeds, and legumes.
- Lean protein: Lean meats, skinless poultry, and fish are included in moderate amounts.
- Low-fat dairy: Fat-free or low-fat dairy products are recommended for their calcium content.
- Healthy fats: The plan incorporates heart-healthy fats from sources like vegetable oils, nuts, and avocados.
Simultaneously, the DASH diet calls for a significant reduction in several food types:
- High-sodium foods: Processed foods, cured meats, and adding excessive table salt are discouraged.
- Saturated fats: Intake of saturated fats found in fatty meats, full-fat dairy, and tropical oils is limited.
- Added sugars: Sweets and sugar-sweetened beverages are kept to a minimum.
- Alcohol: Consumption of alcohol should be moderated, as excessive intake can raise blood pressure.
DASH vs. Mediterranean diet
Both the DASH and Mediterranean diets are widely recommended for heart health, but they have some notable differences in focus and approach. The following table provides a comparison based on their core recommendations for a 2,000-calorie diet.
| Feature | DASH Diet | Mediterranean Diet |
|---|---|---|
| Primary Goal | Specifically developed to lower blood pressure (hypertension). | Focuses on overall health and longevity based on traditional eating patterns. |
| Sodium Emphasis | Strongly emphasizes reducing sodium intake (typically 2,300 mg or 1,500 mg daily). | Does not specifically restrict sodium, relying instead on reduced intake through whole foods. |
| Fats | Moderate fat intake (approx. 27% of calories), with a focus on healthy unsaturated fats. | Higher fat intake (approx. 37% of calories), primarily from olive oil and other plant sources. |
| Dairy | Encourages low-fat or fat-free dairy products. | Consumes dairy in moderate amounts, often as cheese or yogurt. |
| Protein Focus | Lean meats, fish, and poultry in moderate portions. Limiting red meat. | Emphasizes fish and seafood, with moderate consumption of poultry and low intake of red meat. |
| Alcohol | Recommends limiting or avoiding alcohol. | Allows for moderate consumption of red wine with meals. |
How to get started on the DASH diet
Adopting the DASH eating plan doesn't require a complete dietary overhaul overnight. Gradual changes are more sustainable and can still yield significant health benefits.
- Increase vegetable intake gradually: If you typically eat one or two servings, add an extra serving to lunch and dinner. Try incorporating a side salad or adding shredded vegetables to your meals.
- Add fruit to your routine: Incorporate fruit into your breakfast, have it as a snack, or enjoy it for dessert instead of high-calorie sweets. Frozen, canned, and dried fruits are good options, but check for added sugars.
- Use whole grains: Swap refined grains for whole-grain versions. Choose whole-wheat bread and pasta, brown rice, oatmeal, or whole-grain cereals.
- Choose low-fat dairy: Switch from full-fat to low-fat or fat-free dairy products like milk and yogurt.
- Limit meat portions: Think of meat as one part of a meal rather than the main course. Try having two servings of lean meat or fish, each about the size of a deck of cards, per day. Consider going meatless a few nights a week.
- Snack wisely: Opt for healthy snacks like unsalted nuts, seeds, raw vegetables, or low-fat yogurt instead of salty chips or sugary treats.
Important considerations and tips
- Fiber intake: Since the DASH diet is high in fiber from fruits, vegetables, and whole grains, increasing your intake too quickly can cause digestive discomfort. Increase these foods gradually to allow your body to adjust, and drink plenty of fluids.
- Sodium reduction: To further reduce sodium, use herbs, spices, lemon juice, or vinegar for flavor instead of salt. Read food labels carefully and choose low-sodium or no-salt-added options for packaged foods.
- Read food labels: This is crucial for controlling your sodium, sugar, and saturated fat intake. Look for low-sodium products, check for added sugars, and compare the saturated fat content of similar items.
- Physical activity: The DASH diet is most effective when combined with a healthy lifestyle, including regular physical activity. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Consult a professional: While the DASH diet is safe for most people, it is always a good idea to consult a healthcare provider or a registered dietitian before starting any new diet, especially if you have an existing health condition or take blood pressure medication. Adjustments to medication may be necessary as your blood pressure improves.
Conclusion
The DASH diet is a proven and highly effective eating plan for controlling and preventing high blood pressure. Its emphasis on whole, unprocessed foods rich in potassium, calcium, and magnesium, coupled with its focus on reducing sodium and saturated fat, provides a robust framework for improving overall cardiovascular health. By embracing its principles and making gradual, sustainable changes, individuals can lower their risk for heart disease, stroke, and diabetes, and enjoy a healthier, longer life. For those seeking a long-term, balanced, and evidence-based approach to nutrition, a DASH style diet offers a clear and achievable path toward better health. For more detailed information on the DASH eating plan, refer to the resources from the National Institutes of Health.
