Home » Heart Health » The DASH Diet: 5 Things To Know About This Diet To Improve Your Heart Health
Are you overwhelmed by the numerous weight loss methods and diet plans advertised for heart health? In this blog, we examine the DASH diet and evaluate the scientific evidence behind this diet and helpful resources for you. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an eating plan designed to lower blood pressure and improve overall health. The diet emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy products and limits saturated fat, cholesterol, and total fat. The DASH diet also includes moderate amounts of nuts, seeds, and legumes.
Research has shown that the DASH diet can lower blood pressure and reduce the risk of heart disease, stroke, and other health problems. The DASH diet may also help prevent or improve other health conditions such as osteoporosis, cancer, and kidney stones. The DASH diet is a healthy eating plan that can be followed by anyone looking to improve their overall health and well-being. We have listed five things you should know about the DASH diet for heart health.
The original DASH diet plan, which stands for Dietary Approaches to Stop Hypertension, includes a focus on eating nutrient-dense foods, such as:
The table below includes examples of daily and weekly servings that meet DASH eating plan targets for a 2,000-calorie-a-day diet. (Ref. Link)
Food Group | Daily Servings |
Grains | 6–8 |
Meats, poultry, and fish | 6 or less |
Vegetables | 4–5 |
Fruit | 4–5 |
Low-fat or fat-free dairy products | 2–3 |
Fats and oils | 2–3 |
Sodium | 2,300 mg* (while 1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.) |
Weekly Servings | |
Nuts, seeds, dry beans, and peas | 4–5 |
Sweets | 5 or less |
The original DASH diet plan includes limits on dietary sodium intake, intending to reduce blood pressure and improve overall health. The DASH diet plan consists of three levels of sodium intake:
Most of us consume more sodium than we need. The American Heart Association (Ref. Link) recommends no more than 2,300 mg per day and ideally less than 1,500 mg per day for most adults. The DASH diet is consistent with these recommendations. It encourages one to limit the intake of processed foods and restaurant meals, which are often high in sodium.
Yes, you can turn recipes dash-friendly. Make your favorite recipes DASH-compliant by:
We recommend you make gradual changes over days or weeks to make it easier to adjust and make DASH a part of your daily routine:
Following the DASH diet and making these lifestyle changes together can lead to better health and well-being.
Your physician may have suggested this dietary plan to you. It is also supported by several reputable organizations, such as:
All of these organizations recognize the effectiveness of the DASH diet in reducing blood pressure and improving overall health. In the 2021 Best Diets report by US News & World Report, the Dietary Approaches to Stop Hypertension (DASH) diet received top honors, tying for first place in both “Best Diets for Healthy Eating” and “Best Heart-Healthy Diets” categories.
The DASH diet stands for Dietary Approaches to Stop Hypertension and is a diet plan to lower blood pressure and improve overall health. The diet encourages eating nutrient-dense foods, such as fruits, vegetables, whole grains, lean protein, and low-fat dairy products, while limiting saturated fat, cholesterol, and total fat.
The DASH diet includes a variety of nutrient-dense foods, such as fruits and vegetables, whole grains, lean protein, and low-fat dairy products. Nuts, seeds, and legumes are also included in moderate amounts. The diet also limits the intake of saturated fat, cholesterol, and total fat.
The DASH diet includes limits on dietary sodium intake, intending to reduce blood pressure and improve overall health. The DASH diet plan consists of three levels of sodium intake: 2,300 mg, 1,500 mg, and 1,200 mg per day.
In addition to following the DASH diet plan, several other lifestyle changes can support and enhance the health benefits of the DASH diet. These include regular physical activity, maintaining a healthy weight, managing stress, limiting alcohol consumption, and not smoking.
The DASH diet is recommended by several reputable organizations, such as the National Heart, Lung, and Blood Institute, the American Heart Association, the Dietary Guidelines for Americans, and US guidelines for managing hypertension. In the 2021 Best Diets report by US News & World Report, the DASH diet received top honors, tying for first place in both the “Best Diets for Healthy Eating” and “Best Heart-Healthy Diets” categories.
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