The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a well-established eating plan recognized for its role in promoting overall health. Developed by the National Heart, Lung, and Blood Institute (NHLBI), it offers a flexible and balanced approach to eating. This dietary pattern emphasizes specific food groups and nutrient guidelines rather than strict meal plans.
Foundational Goals of the DASH Diet
The primary goal of the DASH diet is to manage or prevent high blood pressure, also known as hypertension. This eating plan lowers blood pressure by adjusting the types and amounts of certain nutrients consumed. Research indicates that following the DASH diet can reduce systolic blood pressure by 5.2 to 11 mmHg and diastolic blood pressure by 2.6 to 6 mmHg. High blood pressure is a major risk factor for heart disease and stroke.
Beyond blood pressure management, the DASH diet supports broader cardiovascular well-being. It is structured as a balanced, whole-foods eating pattern, contrasting with restrictive, short-term diets. The diet’s principles focus on consuming nutrient-dense foods to improve cholesterol levels, regulate blood sugar, and reduce the risk of other chronic conditions like type 2 diabetes and kidney stones.
Key Dietary Components Emphasized
The DASH diet encourages the consumption of several specific food groups. Fruits and vegetables are heavily emphasized, with recommendations typically ranging from 4 to 5 servings per day for each group. These foods are rich in potassium, magnesium, and fiber, contributing to blood pressure regulation and heart health by counteracting sodium and supporting blood vessel function.
Whole grains are another cornerstone of the DASH diet, with 6 to 8 servings recommended daily. This includes foods like whole wheat bread, brown rice, and oatmeal, which provide energy and dietary fiber. Lean protein sources, such as poultry, fish, and legumes (beans and peas), are also encouraged, typically at 6 or fewer 1-ounce servings per day for meats. These provide protein and magnesium while being lower in saturated fat compared to red meats.
Low-fat or fat-free dairy products are included, with 2 to 3 servings daily, offering calcium and protein. Nuts, seeds, and dry beans are recommended for 4 to 5 servings per week, providing unsaturated fats, fiber, and various minerals. Healthy fats and oils, such as olive oil, are also part of the diet, typically 2 to 3 servings per day.
Nutrients and Foods to Limit
The DASH diet focuses on reducing sodium intake. The standard DASH diet limits sodium to 2,300 milligrams (mg) per day, equivalent to about one teaspoon of table salt. A lower sodium version further restricts intake to 1,500 mg per day, which can offer even greater blood pressure reduction. Reducing sodium helps prevent fluid retention, which can increase blood pressure.
The diet also recommends limiting saturated and trans fats, cholesterol, and added sugars. Foods high in saturated fats include fatty meats like beef, pork, and lamb, full-fat dairy products, and tropical oils such as coconut and palm oils. Limiting these fats helps to lower LDL (“bad”) cholesterol levels, which are linked to heart disease.
Processed snacks, sugary beverages, and sweets are restricted due to their high content of added sugars and often sodium. Sweets and added sugars are generally limited to 5 servings or fewer per week.
Beyond Diet: Complementary Principles
While dietary modifications are central to the DASH plan, other lifestyle principles support overall health. Regular physical activity is a significant component, working with the diet to lower blood pressure and improve cardiovascular health. Engaging in consistent exercise can also help manage weight, improve cholesterol and blood glucose levels, and support better blood flow.
Moderation of alcohol consumption is also integrated into comprehensive DASH recommendations. For men, this means limiting alcohol to two drinks or less per day, and for women, one drink or less per day. Excessive alcohol intake can contribute to higher blood pressure and detract from the diet’s benefits.