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How the DASH Diet Can Help You Lose Weight, Lower Blood Pressure, and Reduce Your Risk of Heart Disease
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This article was reviewed by Samantha Cassetti, MS, RD, a nutrition and health expert with a private practice based in New York City.
Our articles are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and well-being. For more information, visit our medical review board.
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The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is exactly what its name implies: An eating plan designed to help reduce or control high blood pressure.
Since its development in the early 1990s, the DASH diet has been endorsed by the National Institutes of Health (NIH) as an effective way to lower blood pressure and reduce the risk of hypertension and heart disease in people over time.
Today, nutritionists say that the DASH diet is one of the healthiest and most sustainable diets. Although it’s aimed at people trying to lower their blood pressure, it offers a flexible diet that focuses on the basics of healthy eating – so anyone can follow it.
Note: No food groups are restricted by the DASH diet. Instead, the DASH diet emphasizes heart-healthy foods and smart portioning and moderation of foods high in fat and salt.
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The DASH diet provides recommended daily and weekly servings of these food groups. These flexible serving guidelines are what make the diet sustainable and flexible, allowing each person to choose their own meal plan.
The DASH eating plan encourages followers to choose healthy food sources that help control blood pressure. In contrast, the diet plan ranges from:
Because excessive sodium intake is associated with increased blood pressure, monitoring sodium intake is important on the DASH diet. Depending on your health needs, there are two different DASH diet options you can take when it comes to sodium:
“For too long we’ve focused on reducing sodium,” said Lisa Sasson, registered professor of nutrition and food studies at New York University. “We now know that including other minerals in a plant-based diet is very beneficial and beneficial.
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Therefore, the DASH diet is built around nutrient-dense, low-sodium foods like fruits, vegetables, and whole grains, with an emphasis on moderate foods rich in healthy fats like poly- and mono-unsaturated fats.
Note: The DASH diet especially emphasizes eating foods rich in potassium, magnesium, calcium, and fiber in addition to monitoring sodium levels.
Following this rationale, the DASH diet targets the sources of heart disease and high cholesterol by moderating how much high-fat foods your diet contains, such as eggs and other dairy products.
Over the years, there have been a wide variety of studies linking low blood pressure and the DASH diet, highlighting how diet has a significant impact on your heart health and blood pressure readings.
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A 2017 study published in the Journal of the American College of Cardiology examined 412 participants with prehypertension or first-stage hypertension—and it became clear that eating less salt had a direct link to lower blood pressure.
The study found that participants who followed the DASH diet and reduced their sodium intake to 1,150 milligrams per day for 30 days directly experienced a greater reduction in systolic blood pressure than participants who ate a standard American diet.
What’s more, the higher the systolic blood pressure at the start of the study, the greater the improvement they saw after the low-sodium DASH diet.
For example, people whose initial systolic blood pressure was greater than 150 mm Hg experienced a reduction of 15.54 mm Hg, while people whose initial systolic blood pressure was less than 130 mm Hg experienced a reduction of 2.07 mm Hg.
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A 2014 study in the journal Nutrition, Metabolism and Cardiovascular Disease found that the DASH diet was associated with lower diastolic blood pressure and systolic blood pressure.
And while these two studies didn’t examine the diet’s effect on blood pressure over the long term, a 2014 study published in the American Journal of Hypertension found that a 16-week DASH diet was associated with lower systolic blood pressure over the next eight. months.
In addition, a 2018 study published in the British Journal of Nutrition of 1,409 participants aged 24 to 28 found that living on the DASH diet can improve a person’s cardiovascular health, as it is associated with higher levels of HDL cholesterol and low heart rate. wave velocity, a measure of a person’s arterial health.
Cardiovascular health was better in people who combined the DASH diet with regular exercise, the study found.
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“Although previous research has been about the benefits of the DASH diet for hypertension, it would be the diet I would recommend to everyone,” Sasson says.
According to Sasson, it’s an easy diet to follow because it’s not very specific and doesn’t have many restrictions other than cutting out excess sweets—the NIH recommends no more than five sweets per week.
“The food is safe and sustainable for anyone looking for a healthy diet,” Sasson said. “This is exactly how we recommend all people to eat.
Important: Although the main goal of the DASH diet is not weight loss, Sasson says that many people end up losing weight on the diet because most of them eat healthy foods, less processed foods and reduce their food intake.
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For example, a 2016 study found that the DASH diet was more effective in weight loss than other low-energy diets, especially in overweight or obese participants.
According to Sasson, the DASH diet is also a good way to educate people about what a healthy diet looks like, especially when many of us eat on the go and opt for processed foods.
If you think you might want to try the DASH diet, here’s what a DASH day might look like:
Note: This is a very flexible diet that works according to your preferences and makes substitutions enjoyable. This diet is based on a 2,000 calorie intake, if your goal is to lose weight, you may need to adjust the amount of food you eat to reflect your height, weight, and activity level.
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Dietitians recommend the DASH diet to anyone who wants to lower blood pressure in a sustainable and gentle way. You should limit sweet treats to five times a week and limit milk to two to three servings a day.
If weight loss is one of your goals, consider taking on extra kilojoules to follow the DASH dietary guidelines. You can also watch your sodium intake to further reduce high blood pressure—between 1,500 mg and 2,300 mg are recommended.
Ashley Laderer is a New York-based freelance writer specializing in health and wellness. Follow him on Twitter @ashladerer
Katie Walsh is the health editor at the Health Reference Desk at. Katie recently graduated from Davidson College with a BA in English and spends most of her time editing her college newspaper and baking at a local coffee shop.
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