Some diets get all the fame. And some fly under the radar but are recommended by experts time and time again. That describes DASH perfectly.
DASH stands for Dietary Approaches to Stop Hypertension. It was developed 20 years ago with support from the National Heart, Lung, and Blood Institute (NHLBI). And it’s continually ranked among the best diets for heart health.
But because of its health benefits, DASH can help anyone. (Same goes for our prescription discount program. Here’s how it works.)
So why doesn’t it get the attention that other diets do?
Well, the DASH diet is really an overall healthy eating plan, says Abbie Gellman. She’s a New York City–based chef and registered dietitian, as well as the author of The Mediterranean DASH Diet Cookbook. In other words, DASH might not seem as revolutionary or enticing as fad diets that ask you to cut out food groups or change your lifestyle.
“The focus is simply on whole foods, including fruits and vegetables, lean protein, low-fat dairy, whole grains, beans and nuts,” Gellman says
What foods will you limit? Those that are high in saturated fat, full-fat dairy, tropical oils (coconut, palm), and sugary beverages and sweets, according to the NHLBI.
What’s more, although the focus is on reducing high blood pressure, this is not a no-salt diet, notes Gellman. Our bodies need sodium to function properly. But too much can lead to water retention, which raises blood pressure. That’s why DASH advises people to limit their intake to 2,300 milligrams (mg) of sodium each day. For context, the average American consumes about 3,400 mg per day, according to the U.S. Food and Drug Administration (FDA).
But it’s not all about sodium. The foods that DASH focuses on are packed with minerals that contribute to heart health, says Gellman. That includes potassium, magnesium and calcium. For example, the more potassium you eat, the more sodium you will lose through your urine. It can also help relax the walls of your blood vessels.
DASH has been proven to help lower blood pressure levels. As a result, it helps improve heart health, too. In fact, a 2019 review of research on the DASH diet found some amazing results. Adhering to DASH was associated with the following:
- 20% lower risk of heart disease
- 19% lower risk of stroke
- 18% lower risk of diabetes
- Significantly lower blood pressure and cholesterol
Now that you know the health perks, are you wondering where to start? Here are 7 beginner-friendly tips for following DASH.
(Want to see how much you really know about heart health? Try our quick quiz to find out.)
Tip #1: Do a pantry dump
It’s best to get a fresh start, and that means cleaning out your pantry and fridge. Gellman calls this a pantry and kitchen review. “Get rid of foods that contain highly processed carbohydrates and refined sugar,” she says.
That includes things such as premade frozen dinners, packaged baked goods and desserts, chips, crackers and sugary drinks (such as sports drinks and sodas). Basically, anything that could be considered junk food.
Tip #2: Stock up on easy foods
Now that you have a clean slate, it’s time to go shopping. Gellman recommends frozen fruits and vegetables (ones that are flash frozen and not packed in a sauce), canned beans, lentils and fish (salmon, tuna). She also recommends whole grains such as brown rice, quinoa and farro.
These are foods you should have on hand all the time, because — especially when it comes to frozen and canned foods — they can be used to throw lunch or dinner together in a flash. Bonus: They’re also budget-friendly. If they’re canned, Gellman recommends draining and rinsing them to remove the salt. (Also, try to buy no-salt-added versions.)
Tip #3: Know your goals
If you’re eating about 2,000 calories per day, the NHLBI recommends the following servings for each food group/type:
Having these goals in mind can help you plan out your week to hit exactly the amounts you need of each type.