The DASH Diet, an acronym for Dietary Approaches to Stop Hypertension, is a low-carb diet focused on blood pressure management and has lowered high cholesterol. The DASH diet focuses on foods high in nutrition and lower in saturated fats, total fat, sodium, and sugars.
The foods that the DASH diet encourages eating are also rich in minerals like potassium, calcium, and magnesium, important to bone and muscle health.
The guidelines of the DASH diet are simple and not dissimilar to other eating styles:
- Eat more fruits, vegetables, and low-fat dairy foods
- Reduce foods high in saturated fat, cholesterol, and trans fats
- Consume more whole-grains, fish, poultry, and nuts
- Limit sodium, sweets, sugary drinks, and red meats.
For a 2,000 calorie a day diet, the DASH diet provides serving recommendations for each food group.
Grains: Six to Eight
What does a serving of grains look like? One serving could be a half cup of cooked rice or pasta, a slice of bread, or an ounce of dry cereal.
Lean Meats, Poultry, Fish: Six or Less
What does the DASH diet define a serving? One ounce of cooked meat, poultry, or fish; or one egg is considered a serving. A three-ounce piece of chicken breast is considered three servings of poultry towards your daily intake.
Vegetables: Four to Five
One serving of vegetables can look different depending on the type. One cup of raw leafy greens, one half cup of cut-up cooked vegetables, or one half cup of vegetable juice can each be a serving. Having a variety of ways to enjoy vegetables can be a great way to keep meals interesting.
Fruits: Four to Five
Each serving of fruit can be unique! A serving is considered one medium fruit, one half cup of fresh, frozen, or canned fruit, or one half cup of fruit juice.
Low-Fat or Fat-Free Dairy Products: Two to Three
Enjoy fat-free or low-fat dairy products in the form of one cup of milk or yogurt, or one and a half ounces of cheese.
Fats and Oils: Two to Three
It can be easy to forget that cooking fats and oils contribute to our overall health – but it’s important to pay attention to these too! A serving of vegetable oil is one teaspoon, while mayo comes in at one tablespoon. For salads, you can enjoy your leafy greens with two ounces of dressing.
Nuts, Seeds, Dry Beans, and Peas: Four to Five
One serving is one third of a cup of nuts, two tablespoons of nut butter or seeds, or one half cup of cooked peas or dried beans.
Sweets: Five or Less
This may seem like a high number for sweets, but it’s not just pastries or candy! Sugar, jelly, or jam are all sweets that you can enjoy at one tablespoon per serving. One cup of lemonade or one half cup of sorbet also qualify as a serving.
DASH-Sodium Diet
A subset of the DASH diet, DASH-Sodium limits the amount of sodium intake to 1,500 milligrams a day.
Integrating the DASH Diet
A key element to beginning the DASH diet is to introduce it gradually. A drastic change in diet can make it less sustainable, so take your time introducing more vegetables while reducing high-fat or processed foods and sugary foods and drinks.
Another important element of integration is remembering that there are no forbidden foods on the DASH diet. Those following the diet are encouraged to avoid certain ones, but overly restrictive diets often increase the temptation to eat “bad” or “forbidden” foods. When following the DASH diet, remember that there is room for treats every week or so, just enjoy in moderation!
There are easy ways to slowly introduce the DASH diet all around you! You can always start with adding a serving of vegetables at lunch and dinner, using half your typical serving of butter or salad dressing, and opting for low-fat or fat-free condiments.
This infographic from the National Heart, Lung, and Blood Institute is a great reference guide when making healthy eating decisions while following the DASH Diet.
Sources
Mayo Foundation for Medical Education and Research. (2023a, May 25). How to make the Dash Diet Work For you. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
U.S. Department of Health and Human Services. (n.d.-a). Dash eating plan. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/education/dash-eating-plan
WebMD. (n.d.). Dash diet foods for high blood pressure (hypertension). WebMD. https://www.webmd.com/hypertension-high-blood-pressure/dash-diet
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