What is the DASH Diet? 

The DASH Diet (or DASH Eating Plan) is an eating pattern intended to promote heart health. DASH stands for Dietary Approaches to Stop Hypertension. (Hypertension is another name for high blood pressure and contributes to poor heart health.) The diet does not specify certain foods on certain days or at certain times but is meant to be a flexible pattern that includes a variety of nutritious foods throughout the week. 

What foods are included? What foods are limited? 

Like the healthy diet recommendations of MyPlate, the DASH Diet recommends eating vegetables, fruits, and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. Foods rich in potassium, calcium, magnesium, fiber, and protein are especially encouraged. The DASH Diet recommends limiting foods that are high in saturated fats and foods and drinks with added sugar. This pattern recommends choosing foods that are low in sodium, with most people consuming less than 2,300 milligrams of sodium each day (about 1 teaspoon). 

What health benefits are associated with the DASH Diet? 

The DASH Diet was created to promote heart health. Following this eating pattern may lower blood pressure and LDL “bad” cholesterol. 

How can I try this diet? 

Small changes are always best for creating lasting change. Assess your current eating habits and identify areas where you can add more nutritious foods to your diet. If you notice a heavy consumption of the foods the plan suggests limiting, you may try switching to low- or non-fat dairy, switching saturated fats for vegetable oils, or cooking more at home to reduce your sodium. 

Feel like you could use more guidance to improve your diet? Reach out to us! Dietitians specialize in helping individuals improve their eating habits and their health and we would love to work with you. Reach out to (785)560-2566 or rdn@mahnattannutritionclinic.com. 

Note: This article was written for educational purposes and does not serve as medical advice.