Search Weight Loss Topics:

Home » Diet » DASH Diet: What To Know | US News Best Diets

Overview

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 dont have to track each one, though. Just emphasize the foods youve always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while shunning those weve grown to love (calorie- and fat-laden sweets and red meat). Top it all off by cutting back on salt, and voil!

These diets fall within accepted ranges for the amount of protein, carbs, fat and other nutrients they provide.

DASH Diet ranked #1 in Best Diets Overall. 38 diets were evaluated with input from a panel of health experts. See how we rank diets here.

DASH Diet is ranked:

Weight Loss Short-Term

3.2

Weight Loss Long-Term

3.0

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 20 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. Its as simple as that.

[Check out the TLC Diet, which is designed to lower bad LDL cholesterol.]

For a 2,000-calorie diet, you should shoot each day (unless otherwise noted) for 6-8 servings of grains; 4-5 each of veggies and fruit; 2-3 of fat-free or low-fat dairy; 6 or fewer of lean meat, poultry and fish, with one serving being equivalent to an ounce; 4-5 (a week) of nuts, seeds and legumes; 2-3 of fats and oils; and 5 or fewer (a week) of sweets. DASH suggests capping sodium at 2,300 milligrams a day and eventually working to stay at about 1,500 mg.

Its OK to ease into DASH. Try adding just one vegetable serving to a meal, and a fruit serving to another. Go (sort of) vegetarian by preparing two or more meat-free dishes each week. And start using the herbs and spices hiding in the back of the pantry theyll make you forget the salts not on the table. Meanwhile, youll be encouraged to stick to a regular physical-activity program.

As for weight loss, youre advised to ask your doctor about how to best tailor your plan. Because DASH emphasizes so many healthful foods, it can easily support weight loss. Just move more and eat slightly less, says the NHLBI.

Combine eggs, chives and reduced fat cheddar cheese into a quick breakfast that can provide you with a foundation for the day. You may also consider adding veggies, such as spinach or asparagus. (Getty Images)

Breakfast neednt be complicated. Pour a bowl of bran flakes or shredded wheat, douse in low-fat milk and top with blueberries or sliced peaches to sweeten without added sugar. (Getty Images)

Between two slices of whole-wheat bread, and paired with lettuce and tomato, unsalted chicken salad topped with regular Dijon mustard can satisfy without leading to a post-lunch afternoon slump. (iStockPhoto)

From tomatoes to diced carrots and chopped celery, plus red kidney beans or chickpeas this hearty garden in a bowl, which also includes pasta, will satisfy any lunchtime craving. (Getty Images)

For a quick snack on the run, grab a nonfat yogurt with no added sugar for the healthiest option and more protein, choose plain Greek yogurt and add fruit for sweetness. (Getty Images)

For a green and lean dinner, try a leafy salad topped with grilled chicken and strawberries. Dress lightly with oil and vinegar or your favorite vinaigrette dressing. (Getty Images)

Spice it up with this traditional dish featuring roasted pork that incorporates sesame seeds coriander, minced onion and other savory flavoring. Pair with steamed peas. (Getty Images)

Combine eggs, chives and reduced fat cheddar cheese into a quick breakfast that can provide you with a foundation for the day. You may also consider adding veggies, such as spinach or asparagus. (Getty Images)

Breakfast neednt be complicated. Pour a bowl of bran flakes or shredded wheat, douse in low-fat milk and top with blueberries or sliced peaches to sweeten without added sugar. (Getty Images)

Between two slices of whole-wheat bread, and paired with lettuce and tomato, unsalted chicken salad topped with regular Dijon mustard can satisfy without leading to a post-lunch afternoon slump. (iStockPhoto)

From tomatoes to diced carrots and chopped celery, plus red kidney beans or chickpeas this hearty garden in a bowl, which also includes pasta, will satisfy any lunchtime craving. (Getty Images)

For a quick snack on the run, grab a nonfat yogurt with no added sugar for the healthiest option and more protein, choose plain Greek yogurt and add fruit for sweetness. (Getty Images)

For a green and lean dinner, try a leafy salad topped with grilled chicken and strawberries. Dress lightly with oil and vinegar or your favorite vinaigrette dressing. (Getty Images)

Spice it up with this traditional dish featuring roasted pork that incorporates sesame seeds coriander, minced onion and other savory flavoring. Pair with steamed peas. (Getty Images)

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

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

Though not originally developed as a weight-loss diet, some studies have looked at DASHs potential to help dieters shed pounds. Heres a closer look at the data:

While it may be difficult to give up your favorite fatty, sugary and salty fare, DASH doesnt 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.

Recipes. The NHLBI offers numerous recipes in its 64-page PDF. Otherwise, lots of reputable organizations, like the Mayo Clinic, provide long lists of DASH-friendly recipes.

Eating out. Difficult, since restaurant meals are notoriously salty, oversized and fatty. If you do dine out, NHLBI suggests avoiding salt by shunning pickled, cured or smoked items; limiting condiments; choosing fruits or vegetables instead of soup; and requesting the chef find other ways to season your meal.

Alcohol. Too much can elevate blood pressure and damage the liver, brain and heart. If you drink, do so in moderation thats one drink a day for women, two a day for men. (A drink is considered 12 ounces of beer, 5 ounces of wine or 1 ounces of liquor.)

Time-savers. None, unless you hire somebody to plan your meals, shop for them and prepare them. And you cant pay someone to exercise for you.

Extras. NHLBIs PDF serves up a week of DASH meal plans, offers tips on reading nutrition labels, lists the sodium and potassium content of various foods, and provides exercise ideas.

Fullness. Nutrition experts stress the importance of satiety, the satisfied feeling that youve had enough. DASH emphasizes lean protein and fiber-filled fruits and veggies, which should keep you feeling full even if youve 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.

The panelists applauded the Dietary Approaches to Stop Hypertension (DASH) plan for its nutritional soundness and safety it racked up near-perfect scores in both categories. Endorsed by the federal governments Department of Health and Human Services, the diet is packed with produce and light on saturated fat and salt.

Recommended, especially if you want to lose weight.

[Read: The Case for Exercising Alone.]

To get started, try a 15-minute walk around the block each morning and night, and then slowly ratchet up intensity and duration if you can. Just find activities you like (jazzercise, swimming, gardening), set goals and stick to them.

Read the rest here:
DASH Diet: What To Know | US News Best Diets

Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)	30313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120
Select Your US State	Select Your StateAlabamaAlaskaArizonaArkansasCaliforniaColoradoConnecticutDelawareFloridaGeorgiaHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaOhioOklahomaOregonPennsylvaniaRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahVermontVirginiaWashingtonWashington,DCWest VirginiaWisconsinWyoming
Program Choice	Select Your ProgramInjectable HGHInjectable TestoteroneInjectable SermorelinInjectable Weight LossInjectable HCG DietInjectable Vitamins
Confirm over 30 years old	Yes
Confirm that you resident in USA	Yes
This is a Serious Inquiry	Yes
Message:

Home » Diet » DASH Diet: What To Know | US News Best Diets