Researchers created the DASH diet after discovering that people who consume an herbal diet, including vegans and vegetarians, have much lower incidences of high blood pressure. The DASH diet focuses on fruit, whole grains, vegetables, and meats.

What Is The DASH Diet?

Dietary Approach to Stop Hypertension or DASH strategies is a diet for people who want to avoid or treat high blood pressure and reduce their risk of heart disease.

That is why the DASH diet emphasizes fruits and vegetables and incorporates some lean protein sources like chicken, fish, and beans. 

This diet is low in red meat, salt, added sugars, and fat.

Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces salt intake.

How Does The Dash Diet Work?

The DASH Diet serves as a nutritional strategy for avoiding and treating high blood pressure. It requires avoiding foods high in sodium, which means skipping the processed foods typically purchased.

Benefits Of The DASH Diet

The DASH diet offers several potential benefits:

Lowers Blood Pressure

The DASH diet has been shown to significantly reduce blood pressure in both healthy individuals and those with hypertension. 

Trials conducted by the National Heart, Lung, and Blood Institute have demonstrated decreased blood pressure with a diet low in saturated fat and cholesterol, high in fruits and vegetables, low-fat dairy products, whole grains, fish, and poultry.

May Aid Weight Loss

Although weight loss is not the primary goal, it can be a positive outcome of the DASH diet due to its basis on a daily calorie limit of 2000 calories.

Other Potential Health Benefits of the DASH Diet

In addition to its impact on blood pressure and weight, the DASH diet may also influence other areas of health:

• Decreases Cancer Risk: Recent research suggests that individuals adhering to the DASH diet may have a reduced risk of certain cancers, such as colorectal and breast cancer.
• Lowers Metabolic Syndrome Risk: Studies indicate that following the DASH diet may decrease the risk of developing metabolic syndrome by up to 81%.
• Lowers Diabetes Risk: The DASH diet has been associated with a lower risk of type 2 diabetes and may improve insulin resistance.
• Decreases Heart Disease Risk: Following a DASH-like diet has been linked to a 20% lower risk of heart disease and a 29% lower risk of stroke in women.

Many of these protective effects are attributed to the high content of fruits and vegetables in the diet. Overall, increasing the consumption of fruits and vegetables can help reduce the risk of various diseases.

DASH Diet Food List

• Whole Grains: Include bread, oatmeal, cereals, pasta, and rice for sustained energy.
• Fruits and Vegetables: Aim for at least eight to 10 servings daily, choosing options like onions, carrots, broccoli, sweet potatoes, oranges, apples, and plums, which are rich in fiber, protein, carbohydrates, vitamins, and minerals.
• Dairy Products: Opt for milk, yogurt, and cheese, which provide essential vitamins, calcium, and protein. Choose fat-free or low-fat options during DASH dieting.
• Meat, Poultry, and Fish: These provide protein, vitamin B, iron, and zinc. Select lean cuts and prepare them by removing skin and fats before cooking, whether baking, roasting, or frying.
• Nuts, Seeds, and Beans: Include almonds, kidney beans, sunflower seeds, etc., as they are good sources of magnesium, potassium, and protein. They also offer fiber and phytochemicals that aid in cardiovascular health and cancer prevention.
• Fats and Oils: Opt for fats that support the immune system, while avoiding unhealthy fats that increase the risk of heart disease, diabetes, and obesity.
• Low-Fat Sweets: Consider options like jellybeans, graham crackers, and lightly-flavored cookies. Dark chocolate is also recommended due to its lower content of hypertensive substances.
• Low-Sodium Snacks: Look for foods labeled “no salt added” or “low sodium” to keep sodium intake in check

DASH Diet Meal Plan 

Here’s a sample menu for one week:

Monday

• Breakfast: 1 cup of oatmeal with skim milk, blueberries, and fresh orange juice.
• Snack: 1 medium apple and low-fat yogurt.
• Lunch: 1 serving Veggie & Hummus Sandwich
• Snack: 1 medium pear, sliced and topped with cinnamon
• Dinner: Lean chicken breast with broccoli, carrots, and brown rice.

Tuesday

• Breakfast: 1 serving Peanut-Butter Banana Cinnamon Toast
• Snack: 1 medium banana.
• Lunch: Lean chicken breast with green salad and brown rice.
• Snack: 1 medium plum
• Dinner: Salmon with boiled potatoes and boiled vegetables.

Wednesday

• Breakfast: Oatmeal with skim milk, blueberries, and fresh orange juice.
• Snack: 1 medium apple, sliced sprinkled with cinnamon
• Lunch: Whole-wheat bread with lean turkey, low-fat cheese, and cherry tomatoes.
• Snack: Whole-grain crackers with cottage cheese and canned pineapple.
• Dinner: Cod fillet with mashed potatoes, green peas, and broccoli.

Thursday

• Breakfast: Oatmeal with skim milk, raspberries, and fresh orange juice.
• Snack: 1 medium banana.
• Lunch: Grilled tuna salad with boiled egg, green salad, cherry tomatoes, and low-fat dressing.
• Snack: Canned pears and low-fat yogurt.
• Dinner: Pork fillet with mixed vegetables and brown rice.

Friday

• Breakfast: Egg Toast with Salsa
• Snack: 1 medium apple.
• Lunch: Whole-wheat toast with low-fat mayonnaise, low-fat cheese, and salad greens.
• Snack: Fruit salad.
• Dinner: Spaghetti and meatballs made with minced turkey, with green peas.

Saturday

• Breakfast: Whole-wheat toast with peanut butter, banana, mixed seeds, and fresh orange juice.
• Snack: 1 cup raspberries.
• Lunch: Grilled chicken with roasted vegetables and couscous.
• Snack: Mixed berries and low-fat yogurt.
• Dinner: Pork steak with ratatouille, brown rice, lentils, and low-fat cheese. Dessert: Low-fat chocolate pudding.

Sunday

• Breakfast: Oatmeal with skim milk, blueberries, and fresh orange juice.
• Snack: 1 medium pear.
• Lunch: Chicken salad with lean chicken breast, mayonnaise, green salad, cherry tomatoes, seeds, and whole-grain crackers.
• Snack: 1 cup grapes
• Dinner: Roast beef with boiled potatoes, broccoli, and green peas.

Related: The Mayo Clinic Diet

Summary

The DASH diet may be an easy and effective method for lowering blood pressure. However, it’s essential to note that while reducing daily salt intake to 3/4 teaspoon (1,500 mg) or less can lower blood pressure, it hasn’t been conclusively linked to concrete health benefits like a reduced risk of heart disease.

Additionally, this diet closely resembles the standard low-fat diet, which controlled trials haven’t proven to reduce the risk of death from heart disease.

For healthy individuals, there may be little incentive to adopt the DASH diet. However, if you have high blood pressure or suspect you’re salt-sensitive, this diet could be a beneficial choice for you.

References

1. The Dash Diet: Restore Your Blood Pressure Through Weight Loss: You Can Say Goodbye To Your Hypertension By Eating Your Favorite Food Every Day. Alexander Phenix.2020
2. U.S. Department of Health and Human Services. (n.d.). Dash eating plan. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/education/dash-eating-plan 
3. West, H. (2018, October 17). The dash diet: A complete overview and meal plan. Healthline. https://www.healthline.com/nutrition/dash-diet