The DASH Diet
Studies have shown that the DASH diet can help you lower your heart disease risk, but it also may contribute to weight loss, reduce your risk for Type 2 Diabetes, and even lower your cancer risk.
What is the DASH Diet?
Did you know that experts rated the DASH diet the 6th easiest diet to follow in a panel of 40 popular diets (1)? DASH stands for Dietary Approach to Stop Hypertension and it was developed in the 1990s as a potential lifestyle intervention to help combat the increasing prevalence of hypertension in the United States (2).
The DASH diet is flexible and intended to be tailored to individual’s lifestyle, focusing mainly on eating ‘’heart healthy” foods (3).
What are the benefits?
The DASH diet was created specifically to help people manage their blood pressure levels through lifestyle modifications.
Multiple studies have shown that the DASH diet can help you lower your heart disease risk, but it also may contribute to weight loss, reduce your risk for Type 2 Diabetes, and even lower your cancer risk (4-9).
How to follow the DASH Diet
Similar to the Mediterranean Diet, the DASH Diet does not specify what foods to eat, but rather, emphasizes which food groups to incorporate more into your diet.
Guidelines for the DASH Diet
*Servings per day unless otherwise specified
References 1. Easiest Diets to Follow [Internet]. [cited 2022 Oct 21]. Available from: https://health.usnews.com/best-diet/best-easy-diets 2.Challa HJ, Ameer MA, Uppaluri KR. DASH Diet To Stop Hypertension. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 [cited 2022 Oct 24]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK482514/ 3.DASH Diet: What Is It, Meal Plans and Recipes [Internet]. Cleveland Clinic. 2021 [cited 2022 Sep 30]. Available from: https://health.clevelandclinic.org/dash-diet-what-is-it-meal-plans-and-recipes/ 4.Soltani S, Arablou T, Jayedi A, Salehi-Abargouei A. Adherence to the dietary approaches to stop hypertension (DASH) diet in relation to all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Nutr J. 2020 Apr 22;19(1):37. 5.Sacks FM, Svetkey LP, Vollmer WM, Appel LJ, Bray GA, Harsha D, et al. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. DASH-Sodium Collaborative Research Group. N Engl J Med. 2001 Jan 4;344(1):3–10. 6.Appel LJ, Champagne CM, Harsha DW, Cooper LS, Obarzanek E, Elmer PJ, et al. Effects of comprehensive lifestyle modification on blood pressure control: main results of the PREMIER clinical trial. JAMA. 2003 Apr 23;289(16):2083–93. 7.Ibsen DB, Levitan EB, Åkesson A, Gigante B, Wolk A. The DASH diet is associated with a lower risk of heart failure: a cohort study. Eur J Prev Cardiol. 2022 May 1;29(7):1114–23. 8.Filippou CD, Tsioufis CP, Thomopoulos CG, Mihas CC, Dimitriadis KS, Sotiropoulou LI, et al. Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2020 Sep 1;11(5):1150–60. Sources for Table: Shirani F, Salehi-Abargouei A, Azadbakht L. Effects of Dietary Approaches to Stop Hypertension (DASH) diet on some risk for developing type 2 diabetes: a systematic review and meta-analysis on controlled clinical trials. Nutr Burbank Los Angel Cty Calif. 2013 Aug;29(7–8):939–47. The DASH Diet: A Complete Overview and Meal Plan [Internet]. Healthline. 2018 [cited 2022 Oct 21]. Available from: https://www.healthline.com/nutrition/dash-diet