In the DASH study, people were given one of three eating plans: a plan similar in nutrients to what most North Americans eat; the same plan but with extra vegetables and fruit; or the DASH diet, which is rich in vegetables, fruit and low-fat dairy foods and lower in saturated fat, total fat and cholesterol. The results were compelling. The diet higher in vegetables and fruit and the DASH diet both reduced blood pressure. The DASH diet had the greatest effect on blood pressure, lowering levels within two weeks of starting the plan. Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein LDL or “bad cholesterol” were lower, too. Blood pressure was lower for everyone on the DASH diet. However, the less salt people consumed, the greater the decrease in blood pressure.
This content references scientific studies and academic research, and is fact-checked to ensure accuracy. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. The Dietary Approaches to Stop Hypertension Diet, or DASH diet, is mainly associated with promoting heart health, though it can also be used for weight loss and general health. For being a diet plan that is proven to treat serious health conditions, the DASH diet food list is pretty flexible and non-restrictive. It’s probably what you think of when you imagine a well-balanced diet. Unlike other popular diets, there isn’t a long list of rules you need to follow on the DASH diet. However, there is a dash diet food list you should have on hand during each of your shopping trips.
Healthy Lifestyle Nutrition and healthy eating. Nutrition, Metabolism and Cardiovascular Diseases. Gluten sensitivity and psoriasis: What’s the connection? Accessed April 5, We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. Try making soups, salads, and side dishes with old favorites like peas and carrots and don’t be afraid to try new vegetables like spaghetti squash. The DASH diet generally includes about 2, calories a day. You may also need to adjust your serving goals based on your individual circumstances — something your health care team can help you decide. In those that require medication to control their blood pressure, following a healthy lifestyle may reduce the need for, or the amount of, medication required. Potassium works to counteract and balance out sodium negative effects. Work with your doctor and nutritionist on creating the best hypertension diet plan to meet your needs.