DASH Diet

DASH Diet

Type:

Balanced.

Resembles these U.S. News-rated diets:

TLC Diet, Mediterranean Diet, Mayo Clinic Diet, Vegetarian Diet

The aim:

Preventing and lowering high blood pressure (hypertension).

The claim:

A healthy eating pattern is key to deflating high blood pressure—and it may not hurt your waistline, either.

The theory:

Nutrients like potassium, calcium, protein, and fiber are crucial to fending off or fighting high blood pressure. You don’t have to track each one, though. Just emphasize the foods you’ve always been told to eat (fruits, veggies, whole grains, lean protein, and low-fat dairy), while shunning those we’ve grown to love (calorie- and fat-laden sweets and red meat). Top it all off by cutting back on salt, and voilà!

How does the DASH Diet work?

First, decide how much you want to read. The National Heart, Lung, and Blood Institute (NHLBI), which helped develop DASH, publishes free guides on the plan. One (PDF here) is 64 pages while another (PDF here) is six. Both take you through the same process of determining how many calories you should eat for your age and activity level, tell you where those calories should come from, and remind you to go easy on salt. It’s as simple as that.

Will you lose weight?

Likely, provided you follow the rules, and especially if you design your plan with a “calorie deficit.”

Does it have cardiovascular benefits?

Yes. Rigorous studies show DASH can lower blood pressure, which if too high can trigger heart disease, heart failure, and stroke. (In fact, the name DASH stands for Dietary Approaches to Stop Hypertension—hypertension being the medical term for high blood pressure.) It’s also been shown to increase “good” HDL cholesterol and decrease “bad” LDL cholesterol and triglycerides, a fatty substance that in excess has been linked to heart disease. Overall, DASH reflects the medical community’s widely accepted definition of a heart-healthy diet—it's heavy on fruits and vegetables and light on saturated fat, sugar, and salt.

Can it prevent or control diabetes?

A few studies show favorable results, and the approach is generally viewed as an ideal eating pattern for both. Moreover, DASH echoes dietary advice touted by the American Diabetes Association.

Are there health risks?

No. However, if you have a health condition, check with your doctor to be sure DASH is right for you.

How well does it conform to accepted dietary guidelines?

Fat. You’ll stay within the government’s recommendation that 20 to 35 percent of daily calories come from total fat. As for saturated fat, you’ll stay well below the government’s 10 percent max.

Protein. DASH is within the acceptable range for protein consumption.

Carbohydrates. DASH provides the recommended amount of carbohydrates.

Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 mg., but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. DASH has specific meal plans for both sodium caps.

Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:

Fiber. Getting the recommended daily amount—22 to 34 grams for adults—helps you feel full and promotes good digestion. DASH provides more than enough.

Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) Most Americans take in far too little. At about 4,900 mg., DASH more than meets the government’s recommendation—one of few diets that manages to do so.

Calcium. This mineral is essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 mg. to 1,300 mg. You shouldn’t have trouble on DASH.

Vitamin B-12. Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. DASH provides more than enough.

Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. DASH comes up a little short, but choosing a vitamin-D fortified cereal can help. Also, just 3 ounces of sockeye salmon, which packs almost 20 micrograms of vitamin D, will satisfy the requirement.

How easy is it to follow?

While it may be difficult to give up your favorite fatty, sugary, and salty fare, DASH doesn’t restrict entire food groups, upping your chances of sticking with it long-term.

Convenience:

Although recipe options are boundless, alcohol is not. The DASH PDF is packed with tips to make it all easier.

Fullness:

Nutrition experts stress the importance of satiety, the satisfied feeling that you’ve had enough. DASH emphasizes lean protein and fiber-filled fruits and veggies, which should keep you feeling full—even if you’ve reduced your calorie level slightly to support weight loss.

Taste:

Although you may miss salty popcorn and potato chips, your taste buds should eventually adjust. Avoid blandness by getting friendly with herbs and spices.

How much does it cost?

Fresh fruits, veggies, and whole-grain products are generally pricier than the processed, fatty, sugary foods most Americans consume.

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