![]() The idea of this diet is for the plate to be higher in vitamins and minerals as opposed to fats. Going with fat-free milk or 1% yogurt is advised against whole products that may be higher in fat. The dairy in the diet is designed to make up a significant amount of one’s calcium intake while limiting the amount of fat in the diet from butter. It should be limited to 6 ounces or less throughout the day, making up a fairly small portion of one’s diet as a whole after making this transition. It is best to trim back the fat from the meat to ensure a lean cut. Here’s the detailed DASH diet for a 2,000 calorie diet:Ī lot of the protein in the diet is made up of fish and lean cuts of poultry such as chicken or turkey. Ideally, they should be fresh fruits and vegetables that make up a significant portion of the plate. The idea is to not look at fruits and vegetables as a side so much as integrating them into essentially every meal. ![]() It is low in salt and sodium, added sugars and sweets, fat and red meats. What Does the DASH Diet Entail?Īccording to the National Kidney Foundation, the DASH diet is rich in fruits, vegetables, low-fat dairy products, whole grains, fish, poultry, beans, seeds, and nuts. As a result, it has been recommended by the National Kidney Foundation and approved by the National Heart, Lung and Blood Institute, the American Heart Association, the Dietary Guidelines for Americans, and also forms the basis for the USDA MyPlate. Studies have shown that the DASH diet also helps lower the risk for heart disease, stroke and cancer, and reduces the risk of kidney stone formation. The DASH diet was created based on research sponsored by the National Institutes of Health with the goal of reducing blood pressure without the use of pharmaceutical medication.īecause the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. It is not a fad weight-loss diet, but instead a lifelong approach to healthy eating and balanced nutrition that is specifically designed to help prevent or treat high blood pressure (hypertension). Here’s what you need to know: What is the DASH Diet?ĭASH stands for Dietary Approaches to Stop Hypertension. Unlike other fad diets focused on short-term weight loss, the DASH diet is an evidence-based nutrition program. If you have been diagnosed with high blood pressure, kidney disease, or heart disease, your doctor may recommend the DASH diet as part of your treatment plan.
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