What Is the DASH Diet?

The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health. The first DASH diet research showed that it could lower blood pressure as well as the first line blood pressure medications, even with a sodium intake of 3300 mg/day!  

Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. It has been proven to be an effective way to lose weight and become healthier at the same time. It is full of fabulous, delicious, real foods. All of these benefits led to the #1 diet ranking by US News & World Report in 2011, 2012, 2013, and 2014.

The Improved DASH Diet

The original DASH diet research was not originally designed for weight loss, and was relatively high in refined grains and starchy foods, since it was based on the prevailing nutrition "wisdom" of the mid-90s. (Note: The NIH educational materials have not been updated since 2006.) Since healthy weight loss is important to so many people, there was a need to create an easy-to-follow weight loss plan, based on the core DASH diet foods. The heart of the DASH diet is an eating plan rich in fruits and vegetables, low-fat and nonfat dairy, along with nuts, beans, and seeds.

Fortunately, several new DASH diet research studies have been conducted to optimize the DASH diet, and have shown even better results. Improved blood pressure results were obtained by cutting back on the "empty carbs" and adding in more protein and/or heart healthy fats. These improvements are completely compatible with the newest research on how to have successful, sustainable weight loss.

DASH diet expert, Marla Heller, MS, RD, has written the only books with plans based on the newest DASH diet research. All are based on the science that promotes easily reaching and maintaining a healthy weight. Meals and snacks are balanced with bulky, filling foods (fruits and vegetables), along with foods that are protein-rich and/or contain heart healthy fats to quench hunger. The meal plans in these books are designed to avoid the blood sugar roller coaster that results in cravings. 

By keeping blood sugar on an even keel, you reduce belly fat, reduce your risk of diabetes (or find it easier to manage), reduce triglycerides, improve HDL (good cholesterol), and reduce LDL (bad cholesterol). The new plans are not skimpy on protein, so that you maintain more muscle while losing weight, to avoid slowing your metabolism. What is the point of losing weight, if it isn't sustainable?

• The DASH Diet Younger You has a stronger plant-based foundation, to support both vegetarians and non-vegetarians in following the DASH diet with an all natural, real food-based plan. Plant foods are powerful sources of antioxidants and heart healthy fats that can reduce the oxidation and inflammation that ages and causes many diseases. And by removing processed starches and sugars, you keep blood sugar under control to banish belly fat, prevent damaging glycation of proteins in your body, and prevent or manage diabetes. Learn how this plan supports a healthy gut microbiota that actually makes it easier to lose weight. (Sample menus)
• The DASH Diet Weight Loss Solution is designed to pump up weight loss, especially targeting belly fat, managing metabolic syndrome, and reducing the risk of developing diabetes. It can be used with The DASH Diet Younger You, to expand vegetarian and all-natural options while losing weight. (Sample menus)
• The Everyday DASH Diet Cookbook is the key to incorporating the DASH diet principles of high intake of fruits and vegetables, low-fat and nonfat dairy, beans and nuts, along with mostly whole grains, lean protein-rich foods, and the heart healthy fats into delicious meals.
• The DASH Diet Action Plan provides the complete lifestyle program to improve heart health by lowering blood pressure and cholesterol, while also support reaching and maintaining a healthy weight. (Sample menus)

Research based

The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. Blood pressure control with the DASH diet involves more than just the traditional low salt or low sodium diet advice. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. It emphasizes whole grains and contains less refined grains compared with a typical diet. It is rich in potassium, magnesium, calcium, and fiber. Your doctor may have recommended this eating plan; it is also recommended by:

•  The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
•  The American Heart Association
•  The Dietary Guidelines for Americans
•  US guidelines for treatment of high blood pressure

The DASH Diet Plan

The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It also includes mostly whole grains; lean meats, fish and poultry; nuts and beans. It is high fiber and low to moderate in fat. It is a plan that follows US guidelines for sodium content, along with vitamins and minerals. In addition to lowering blood pressure, the DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people. It can be considered to be an Americanized version of the Mediterranean diet, and to be easier to follow, since it has more specific guidelines. The plan below is for the original DASH diet, which was designed to lower blood pressure, and was not specifically a weight loss plan. The pumped up versions for weight loss is lower in calories and discourages refined and processed foods, which are mostly empty calories. You can see sample menus for the original plan, the weight loss plan, and vegetarian plan.

Specifically the DASH diet plan includes:

Type of food	Number of servings for 1600 - 3100 Calorie diets	Servings on a 2000 Calorie diet
Grains and grain products (include at least 3 whole grain foods each day)	6 - 12	7 - 8
Fruits	4 - 6	4 - 5
Vegetables	4 - 6	4 - 5
Low fat or non fat dairy foods	2 - 4	2 - 3
Lean meats, fish, poultry	1.5 - 2.5	2 or less
Nuts, seeds, and legumes	3 - 6 per week	4 - 5 per week
Fats and sweets	2 - 4	limited

Who Should Follow the DASH Diet?

The Dietary Guidelines for Americans recommend the DASH eating plan as a model for healthy eating for everyone! The whole family can enjoy the DASH diet. And of course, the DASH diet was developed to help people lower their blood pressure. It provides additional heart health benefits, lowering cholesterol and inflammation. New research shows that it is effective in lowering blood pressure in children as well as adults.

How Does the DASH Diet Plan Work?

The DASH diet helps to lower blood pressure by providing more key nutrients, such as potassium, calcium, and magnesium, all of which are associated with lower blood pressure. These key nutrients are boosted by including more fruits, vegetables, and low-fat or nonfat dairy in your daily diet. Some people see additional benefits by lowering sodium or salt in their diet.  Our book includes additional lifestyle changes to lower blood pressure, such as weight loss, exercise, smoking cessation, and moderation of alcohol intake.

Article source: http://dashdiet.org/what_is_the_dash_diet.asp