What is the DASH diet?
The DASH diet stands for Dietary Approaches to Stop Hypertension and is a heart-healthy eating style. This diet does not consist of specific foods, but rather general nutritional guidelines and goals. Generally, compared to the typical American diet (e.g., high intake of processed an red meats, excess sodium and saturated fat, refined grains, and sweetened beverages), the DASH diet is lower in sodium, added sugar, and saturated fat. The main recommendations are:
- Including fruits, vegetables, whole grains, fish, poultry, beans, nuts, vegetable oils, and fat-free or low-fat dairy products into the diet.
- Limiting the intake of sodium, added sugar, saturated fat, alcohol, and full-fat dairy products.
What are the Benefits?
Research has shown that following the DASH diet may help lower blood pressure, LDL (low
density lipoprotein) cholesterol, and triglycerides, as well as reduce the risk of cardiovascular diseases, diabetes, gout, and kidney disease. The DASH diet encourages the consumption of foods high in calcium, potassium, magnesium, protein, and fiber, and when combined with a lower intake of sodium, helps promotes these health benefits.
What are the Recommended Servings When Following the DASH Diet?
The number of servings can vary depending on the number of calories you consume per day. The following recommendations are based off of a 2,000 calorie per day diet.
- Fruits: 4 to 5 servings per day. Examples of one serving: 1 piece of medium sized fruit, ½ cup of chopped fruit, ¼ cup of dried fruit, or 4 to 6 ounces of 100% fruit juice.
- Vegetables: 4 to 5 servings per day. Examples of one serving: ½ cup of raw non-leafy or cooked vegetables, 1 cup of leafy vegetables, or 4 to 6 ounces of vegetable juice.
- Nuts, seeds, and legumes: 4 to 5 servings per week. Examples of one serving: ½ cup of cooked legumes, 1/3 cup of nuts, 2 tablespoons of peanut butter, or 2 tablespoons of seeds.
- Grains: 6 to 8 servings per day. Examples of one serving: one slice of bread, 1 ounce of dry cereal, or ½ cup of cooked cereal, rice, or pasta.
- Fat-free or low-fat dairy products: 2 to 3 servings per day. Examples of one serving: 1 cup of yogurt or milk, or ½ ounce of cheese.
- Fats and oils: 2 to 3 servings per day. Examples of one serving: 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing.
- Sodium: 2,300 mg per day or less.
- Lean meats, poultry, and fish: six 1-ounce servings or fewer per day. Examples of one serving: 1 ounce of cooked meat, poultry, or fish, or 1 egg.
- Added sugars: 5 servings or fewer per week. Examples of one serving: 1 tablespoon of sugar.
Want to learn more about heart healthy eating or other variations of heart healthy eating? Check out our previous blog post titled “What Does Eating for a Healthy Heart Look Like?” You can also learn more about putting these guidelines into action by reading “What is a Balanced Meal and How Do I Make One?”
If you are looking for more individualized support, book an appointment today with a dietitian on our team!
Disclaimer: The following information is for educational purposes only and is not intended as medical or nutrition advice. If you are looking for individualized nutrition support for heart healthy eating or the DASH diet feel free to contact us to learn more.
Blog post written by Dietetics Student, Brianna Kouba. Edited by Wendy Castle, RD.
Sources:
1. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
2. https://www.nhlbi.nih.gov/education/dash-eating-plan
3. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/dash-diet/#:~:text=Research%20supports%20the%20use%20of,%2C%20kidney%20disease%2C%20and%20gout.
4. https://medlineplus.gov/ency/patientinstructions/000784.htm
