10 Benefits of the DASH Eating Plan
10 Benefits of the DASH Eating Plan
Several ways of eating, such as the well-known Mediterranean Diet and the DASH (Dietary Approaches to Stop Hypertension) Eating Plan, are evidence-based to support overall health. The core principle of the DASH Eating Plan is to limit excess salt, which may contribute to high blood pressure, also known as hypertension. In addition to addressing a specific health concern, the benefits of the DASH Eating Plan are far-reaching on overall well-being.
Reduce salt intake. Consuming excess salt may contribute to high blood pressure, which is associated with heart disease, the leading cause of death for both men and women.
Eat more whole foods. Whole foods include fruit, vegetables, whole grains, lean protein, legumes, nuts and seeds.
Improve blood cholesterol. Choosing whole foods low in saturated fat such as fish, soy foods, beans, poultry and nonfat or low-fat dairy may improve blood cholesterol.
Reduce risk of chronic diseases including heart disease and type 2 diabetes. According to the NIH (National Institutes of Health), the DASH Eating Plan reduces the risk of chronic diseases over time for many people.
Cook at home. Preparing food at home allows one to reduce the amount of salt and products with sodium added to meals.
Increase fiber intake. Whole foods such as vegetables, fruit, whole grains and legumes provide fiber, which is critical for digestive health.
Increase vitamin and mineral intake such as potassium, magnesium and calcium. Whole foods offer vitamins and minerals, which are essential to health. Eating a variety of whole foods increases the range of nutrients one consumes.
Eat more plant-based proteins such as beans, lentils and soy foods. Choosing lean proteins narrows the focus to plant foods, which reduces the saturated fat content of a way of eating.
Incorporate heart-healthy fats. Heart-healthy fats found in nuts, seeds, olive oil and salmon may help improve heart health.
Choose DASH-friendly recipes based on preferences, time constraints, budgets and culinary traditions. Any sustainable way of eating should be flexible and accommodate every individual.
In addition to food choices, other behaviors to reduce the risk of or lower blood pressure include getting more exercise, not smoking, limiting alcohol and managing stress. Taking medication may also be part of a management plan for treating high blood pressure. Speak to a practitioner to discuss an individualized strategy.
References
Centers for Disease Prevention and Control. High Blood Pressure Symptoms and Causes. May 2021. Available from: https://www.cdc.gov/bloodpressure/about.htm
National Heart, Lung, and Blood Institute. The Science Behind the DASH Eating Plan. December 2021. Available from: https://www.nhlbi.nih.gov/education/dash/research
