DASH Diet

DASH Diet

The DASH diet is used to aid in the control of hypertension. It emphasizes fruit, vegetables and grains. Meat and sweets are discouraged. The diet also includes low-fat or non-fat dairy products. Foods recommended on the DASH diet generally include high levels of magnesium, potassium and calcium and low amounts of sodium.

Fast Facts:

DASH: Dietary Approaches to Stop Hypertension
Introduced in 1996
Used to lower high blood pressure

Lowering High Blood Pressure

The DASH Diet eating plan is recommended by the National Institutes of Health,¹ the National Heart, Lung, and Blood Institute ² and the American Heart Association³ as a means of lowering high blood pressure. It reportedly works best for people with moderately high blood pressure, including people with prehypertension.⁴ People who require medication to control their blood pressure can use the DASH diet to improve their body's response to the medication.⁵

Other Benefits

The DASH Diet also claims to lower cholesterol⁶ and reduce insulin resistance,⁵ thus aiding in the control of diabetes. People who follow the DASH diet also report losing weight.⁵

2000 Calorie Daily Plan

Grains: 7-8 daily servings⁵
Vegetables: 4-5 daily servings⁵
Fruits: 4-5 daily servings⁵
Low-fat or fat-free dairy products: 2-3 daily servings⁵
Meat, poultry and fish: Limit to 2 daily servings⁵
Nuts, seeds, and dried beans: 4-5 servings per week⁵
Fats and oils: 2-3 daily servings⁵
Sweets: Limit to less than 5 servings per week⁵

Disclaimer

The content in this page is not a substitute for professional medical advice. Please consult your doctor for more information on the DASH Diet.

Categories

Health | Diets | Womens Health

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The Mahalo Top 7

Official Site: The DASH Diet Eating Plan
National Institutes of Health: DASH Diet
Wikipedia: Dietary Approaches to Stop Hypertension
Web MD: Hypertension: The DASH Diet
Cardioconnection: Facts About The DASH Diet (277.15 KB)
Womens Heart Foundation: Dietary Approaches to Stop Hypertension
You Tube Video: Health Tip - Eat To Lower Blood Pressure (Time: 0:57)

DASH Diet News and Articles

Google News: DASH Diet Search
The Times-Herald: Hypertension Hazardous, but Controllable (May 26, 2008)
WFTV (Orlando, FL): High Blood Pressure Not Always Easy To Detect (May 19, 2008)
Pittsburgh Post Gazette: The DASH Diet Gets a Boost (April 30, 2008)
Boston Globe: ...Lower Risk of Heart Disease and Stroke in Women (April 14, 2008)
The Washington Post: Many With High Blood Pressure Shun... (May 20, 2007)
National Heart, Lung, and Blood Institute: ...Also Lowers Cholesterol (June 21, 2001)

DASH Diet Reviews and Comparisons

Diets in Review: The DASH Diet Action Plan
Cleveland Clinic: Ask the Dietitian: DASH diet
The C.A.M. Report: Long-term Benefits of the DASH Diet (April 14, 2008)
Web MD: DASH Diet Improves Women's Heart Health (April 14, 2008)
Johns Hopkins Health Alerts: Tweaking the DASH Diet (August 7, 2007)

DASH Diet Facts

National Heart, Lung, and Blood Institute: ...Lowering Your Blood Pressure With DASH
Lifeclinic.com: About The DASH Diet
iVillage: About the DASH Diet
National High Blood Pressure Education Program: "DASH to the Diet" (145.15 KB)

DASH Diet Guides

National Heart, Lung, and Blood Institute: Healthier Eating With DASH
Net Wellness: The DASH Diet - Dietary Approaches to Stop Hypertension
U.S. Dept. of Health and Human Services: ...Lowering Your Blood Pressure... (978.26 KB)
BCHealthGuide: Tips for Following DASH
RUSH University Medical Center: The DASH Eating Plan

DASH Diet Recipes and Meal Plans

MayoClinic.com: DASH Diet Recipes
National Heart, Lung, and Blood Institute: Heart Healthy Recipes
Oregon Dairy Council: DASH Cookbook
All Recipes: DASH Diet Mexican Bake Recipe
Star Bulletin: Sensible Eating Ideas Come With a DASH of Good Taste (March 26, 2008)

DASH Diet Benefits and Drawbacks

Nutrition Action: DASH -- A Diet for All Diseases (October 1997)
iVillage: DASH Diet and Lactose Intolerance
American Dietetic Association: Benefits of DASH Diet May Extend... (December 14, 2004)
Archives of Internal Medicine: Adherence to a DASH-Style Diet and Risk... (April 14, 2008)

DASH Diet Detractors

American Heart Association: Review of The DASH Diet for Hypertension (2001)
The Heart.org: Fewer Hypertensives Adhering to DASH Diet (February 13, 2008)

DASH Diet Books

Official DASH Diet Book

Amazon.com: Your Guide to Lowering Your Blood Pressure With DASH

Other DASH Diet Books

Amazon.com: The DASH Diet Action Plan
Buy.com: The Dash Diet for Hypertension

Related Pages on Mahalo

High Blood Pressure | Angiotensin II Receptor Blocker | Ace Inhibitors

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