WE'R ALL SICK of the ebb and flow of the dieting world. Eat more meat, now eat less meat, now eat less carbs…
It’s exhausting. Most of the time, the latest trending diet doesn’t stick around for longer than a few months. So what makes the long standing ones ride up and over all the new waves?
A lot of the time, it’s science. A solid scientific backing can keep diets in play for many years. And the DASH Diet, or Dietary Approach to Stop Hypertension, is doing just that.
In the early 1990s, the National Institute of Health (NIH) conducted research around nutrition effects on hypertension. Their findings? Changing the way you eat could significantly decrease dangerous blood pressure levels.
Some of those changes include limiting sodium intake and focusing on whole foods. The diet mostly eliminates overly processed foods and has a heavy focus on fruits and vegetables. DASH is “the culmination of the ancient and modern world,” according to the NIH.
"There aren’t crazy rules. No food groups are eliminated," says Jennifer Koslow, Ph.D., R.D., the author of DASH for Weight Loss. "It’s just a very healthy diet overall."
So, yes, this diet was formulated in a lab. And good thing, considering more than 2,000 people die of heart disease every day in the United States. The DASH diet has been helping people everywhere protect their heart health since its creation, and it now stands as one of the top diets in the country.
And it’s collected awards to boot. For example, in 2022, U.S. News & World Report ranked DASH second only to the Mediterranean Diet and heaped on the laudations.
“DASH fights high blood pressure and was praised for its nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health,” according to the ranking website.
So maybe everyone should be on the DASH Diet then? Well, despite its many purported benefits, there are a few drawbacks, although nowhere near the number of other diets such as keto, paleo, or Whole30.
Is the DASH Diet right for you? Here's what you should know.
What is the DASH Diet?
DASH is a low-sodium, whole-food approach to eating that aims to improve heart health by lowering blood pressure and bad, or LDL, cholesterol. A typical DASH Diet recommends that you track the number of servings you consume, and limit your intake of sodium and alcohol.
A typical day of eating on the DASH Diet would include:
- six to eight servings of grains
- less than six servings of meat, poultry, or fish
- four to five servings of vegetables
- four to five servings of fruit
- two to three servings of low-fat or fat-free dairy
- two to three servings of fats and oils
- No more than 2,300 milligrams of sodium per day
- Alcohol should be consumed in moderation, meaning no more than two drinks per day for men
The DASH plan emphasizes choosing potassium-rich foods, like sweet potatoes, spinach and bananas, because the mineral can help reduce high blood pressure.
So that's by the day. On top of that, there are also certain guidelines to follow weekly.
Each week, you should also incorporate four to five servings of nuts, seeds, and beans. And you're limited to five servings of sweets each week.
However, the NIH estimates these portions based on a 2,000 calorie-per-day diet. You would have to do some math and adjust these portions according to your goals—because 2,000 calories daily for an active guy is nothing. And, calorie needs depend on your height, weight, and activity level (more on how to calculate yours here).
The NIH offers a reference chart, if you're unsure about serving sizes for each category of food.
What are the health benefits of the DASH Diet?
As previously stated, government-funded research shows that the DASH Diet lowers blood pressure and cholesterol to improve heart health. A review of studies published in August 2018 concluded that people who followed DASH and Mediterranean diet plans were less likely to suffer from heart failure.
What's more, a review of studies published in May 2016 showed that following DASH did help overweight people lose weight. This is likely because following the plan helped people make smarter dietary choices (like snacking on fruits and vegetables instead of chips). Of course, people who already follow a pretty healthy diet may not notice a difference on the scale, says Koslo.
Because the diet emphasizes eating plenty of fruits and vegetables over processed foods, "it’s going to be much higher in fiber than most Americans are used to," Koslo says. Fiber is one of your best friends when it comes to dropping pounds because it keeps you full.
You'll probably consume a lot more nutrients, which could also improve your bowel movements, says Koslo. Bonus!
How difficult is the DASH diet to follow?
The DASH diet is one of the less restrictive diets. It's less about what you're eating and more about the freshness of what you're buying. If you're buying all kinds of pre-made frozen foods, you're probably getting way more sodium then is allowed on this diet. Feel free to steam up some broccoli and sprinkle it with some cheese, but maybe steer clear of the frozen broccoli and cheese concoction that might seem more convenient, but bumps your salt intake. A good rule of thumb: steer clear of the freezer section and the chips and candy isle on your grocery trips!
Can the DASH diet help me loose weight?
Not inherently, but if you do a little extra work, it could! Loosing weight on any diet plan means calculating out your calories. To lose weight following this plan, you'd first have to determine how many your body needs to maintain its current weight.
Once you've found this number, known as the basal metabolic rate, you can then reduce calories each day. To lose one pound a week, you would need to eat 3,500 fewer calories. Typically most health professionals don't advise aiming to lose more than one to two pounds per week.
I have other eating restrictions. Can I still follow the DASH Diet?
The DASH Diet is incredibly accommodating to dietary restrictions.
If you have celiac disease or a gluten intolerance, the DASH Diet is actually one of the best for you. Since gluten products are typically processed foods, it's pretty easy to avoid on this diet.
Vegans and vegetarians rejoice at this plan. Though it says meat is allowed, some of the more recent cookbooks and DASH plans lean more on the meat-free side. Beans, lentils, and nuts play a big roll in this diet plan, making it highly vegan/vegetarian friendly.
Those with a lactose intolerance or are allergic to dairy are able to participate in the diet, but are strongly advised to make sure any substitutions have comparable calcium and Vitamin D levels.
Overall, with it's 'ancient meets modern' style of eating, the DASH Diet is welcoming to most kinds of dietary restrictions.
Isn't this kind of like the Mediterranean diet?
Sure is. But there are a few distinct differences, according to Koslo.
First, DASH emphasizes more dairy and eggs than the Mediterranean diet. Second, the Mediterranean Diet includes drinking red wine while alcohol is not a part of the DASH diet.
Are there any risks of the DASH Diet?
A few.
If you're looking to build muscle or training for endurance events, it might be challenging to do both on DASH. The eating plan can underestimate calorie needs, which may lead to impediments in reaching your goals.
And, as with any diets, if you have a propensity toward eating disorders or disordered eating you should consult with a clinician before undertaking DASH.
So, is DASH right for me?
Every year, those folks at U.S. News & World Report ask a team of medical professionals to rank approximately 40 diets. DASH had previously been named the best overall diet eight years in a row, and for good reason.
Bottom line: If you're looking to eat more fruits and vegetables (which everyone should), then DASH is an easy, healthy plan for nearly anyone to follow.
Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.
