DASH Diet: Uses, Benefits, and Diet Program

1- Standard DASH Diet

The standard DASH diet incorporates healthy foods such as a variety of fruits, vegetables, whole grains, low fat dairy products, and lean meats. This type of diet also limits the consumption of saturated fats, red meat, and sugar.

Individuals following this diet can consume up to 2,300 mg (around 1 teaspoon of table salt) of sodium per day. 

2- Low Sodium DASH Diet

The low sodium DASH diet is a more restricted version of the Standard DASH diet.

This diet incorporates healthy foods such as a variety of fruits, vegetables, whole grains, low fat dairy products, and lean meats. This type of diet also limits the consumption of saturated fats, red meat, and sugar.

However, individuals following this diet can consume up to 1,500 mg (around 2/3 teaspoon of table salt) of sodium per day ONLY.  The greatest blood pressure reduction was observed while following this type of diet.

How the DASH Diet works in the Body

The DASH diet’s main focus is to reduce salt consumption and incorporate food groups that are beneficial for overall health.

These include a variety of fruits, vegetables, whole grains, low-fat dairy products, and lean meats that are rich in magnesium, potassium, and calcium. The healthy combination of different nutrients can help relax the blood vessels and contribute to reducing hypertension.

The food in the DASH diet is also rich in antioxidants, protein, and fiber, so the diet may have additional beneficial health effects.

By limiting the consumption of saturated fats and sugar, the DASH diet can reduce many health risks and contribute to healthy living.

DASH Diet foods

- Grains: eat a variety of whole grains such as bulgur, oatmeal, millet, and brown rice. Whole grains are a good source of fiber and nutrients. Avoid eating refined grains such as white bread and pasta because they contain less fiber and nutrients.

- Vegetables: eat a variety of fresh vegetables such as broccoli, carrots, green beans, tomatoes, potatoes, and spinach. They are rich sources of potassium, magnesium, and fiber.

- Fruits: eat a variety of fresh fruits such as apples, bananas, oranges, and strawberries. They are important sources of potassium, magnesium, and fiber.

- Fat-free or low-fat dairy products: consume fat-free or low-fat milk and yogurt and low-fat cheeses since they are rich in calcium and protein. Avoid full-fat products because they are high in saturated fats.

- Lean meat, poultry, and fish: eat lean meat cuts, skinless chicken, and fish such as salmon and tuna. They are good sources of protein and magnesium. Bake or broil these foods and avoid frying them. 

-Nuts, seeds, and legumes: eat nuts (almonds, hazelnuts, and walnuts), seeds (sunflower seeds), and legumes (lentils and kidney beans) because they are rich sources of magnesium, fiber, and protein and provide the body with energy.

-Fats and oils: eat good types of fat such as monounsaturated and polyunsaturated fats found in light salad dressing and some vegetable oils such as olive or canola oil. Fats are a good source of energy and essential fatty acids.

DASH Diet nutrients structure

The following nutrient breakdown recommendations for the DASH diet are based on a 2000 calorie diet.

Unlike many diets, the DASH diet is an eating plan that is encouraged for a lifetime. It is designed to incorporate all food groups and can be sustained for life with no serious negative side effects.

DASH Diet program

The DASH diet incorporates a variety of fresh fruits and vegetables, whole-grain products, and low-fat dairy. It also includes nuts, legumes, poultry, and fish while relying on a limited amount of red meat and fats.

The diet contains foods rich in minerals such as potassium, calcium, and magnesium. It also includes fibers and protein, while avoiding high salt and high- fat products.

This table provides a typical daily serving of each food group incorporated in the DASH diet, based on a 2000 calorie diet.

Serving sizes should be adjusted according to the individual’s daily caloric needs to provide necessary nutrition or achieve a certain target weight.

DASH Diet recommendations

-  Consume low-salt foods: Choose low-salt or no-added salt products if they are available.

- Flavor food with spices: replace salt with spices and herbs that are salt-free.

- Rinse out canned foods: tuna and beans canned foods are very high in salt. Rinse them well before eating to remove most of their salt content.

DASH Diet: what you should avoid

- Salt: sodium intake is highly restricted on the DASH diet. It’s very important to be aware of the salt content in your meals.

Check nutritional labels carefully, especially for processed foods.

You should always try to:

- Limit adding condiments such as ketchup, mustard, and soy sauce to foods as they contain a lot of salt.

- Limit the consumption of pickled foods such as cucumbers and olives because they are very high in salt.

- Limit the consumption of processed foods such as ham, turkey, and bacon in the diet because they contain high amounts of salt.

- Avoid eating frozen or canned foods and breakfast cereals as they are high in salt.

- Sugar: limit added sugar in the diet because it has no additional nutritional value and contributes to extra calories. Plus, sugar has inflammatory effects and is not beneficial for overall health.

- Saturated fats: limit the intake of saturated fats such as animal fats found in red meat, eggs, full-fat dairy products, and vegetable oils such as coconut and palm oil. A high intake of saturated fats is associated with an increased lipid profile, high blood pressure, and heart disease.

- Egg yolk: the DASH diet advises limiting egg yolk consumption because it may increase cholesterol levels. A person can eat a maximum of 4 egg yolks per week.

Check out the different points of view on the consumption of egg yolk in the “Debatable topics” section.

- Trans-fats: avoid trans-fats that are usually found in processed foods like crackers, baked goods, and fried foods. These fats contain high amounts of salt and bad fats that increase the lipid profile and elevate blood pressure.

DASH Diet benefits

The DASH diet was created initially to prevent and treat hypertension. However, it may treat certain medical conditions such as heart disease, kidney disease, and gout. It also helps with weight loss.

The various benefits of the DASH diet include:

- Lowering blood pressure: the DASH diet significantly reduces high blood pressure in pre-hypertensive and hypertensive patients because it limits salt intake and includes key minerals that lower blood pressure, such as potassium and magnesium.

- Reducing cholesterol levels: following the DASH diet reduces bad cholesterol (LDL) levels because the diet incorporates an adequate amount of fibers. Fiber decreases LDL cholesterol levels because it slows down the body’s absorption of cholesterol and fat.

- Weight loss: the DASH diet incorporates a healthy food program that includes vegetables, whole grain, and fruits. It helps people lose weight because it restricts saturated and trans fats as well as sweets and added sugar.

The DASH diet may also prevent or reduce the following diseases, including:

- Heart disease: following the DASH diet reduces the risk of heart diseases because it incorporates a variety of heart-healthy foods such as fruits, vegetables, and whole grains that reduce blood pressure and cholesterol levels.

- Kidney disease: the DASH diet may prevent kidney disease because of its anti-hypertensive effects. It also prevents the formation of kidney stones.

- Gout: the DASH diet reduces the risk of gout because it includes healthy foods like vegetables, whole grain, and fruits. It also restricts the intake of meats that contain a lot of purines, which might result in a built-up of uric acid. Plus, it lowers the glycemic load by reducing the serving sizes of saturated and trans fats as well as sweets and added sugar, which decreases uric acid levels in the blood.

- Diabetes: the DASH diet is an acceptable diet plan for diabetes as it helps improve insulin resistance. It also minimizes risk factors of diabetes such as obesity because it helps people lose weight.

DASH Diet precautions

Consult your doctor or healthcare provider before trying the DASH diet if you are taking blood pressure medication or potassium pills. You may need to adjust their dosage before starting the diet.

The DASH diet is recommended for all individuals. However, some people who have the following conditions should take precautions before trying the diet:

- Chronic kidney disease: the DASH diet may contain too much potassium for people with kidney disease. Since they cannot excrete potassium properly, the body’s potassium levels remain high. This condition is called hyperkalemia, and it may cause heart attacks or even death.

Some people may need to modify the DASH diet. This is because they may have the following food intolerances:

- Lactose intolerance: individuals with lactose intolerance should incorporate lactose-free alternatives into the diet.

- Gluten intolerance (or Celiac disease): people who are intolerant to gluten should incorporate gluten-free alternatives into the diet.

Always consult with a healthcare professional before starting any new diet or treatment.

DASH Diet side effects

Some people on the DASH diet may encounter the following side effects:

- Gas and bloating: some individuals may experience gas and bloating due to the high fiber content in the diet. If discomfort occurs, fiber can be added gradually to the diet until the body is well adjusted, instead of incorporating all fiber-containing foods at once.