What is DASH Diet Plan?

DASH is "Dietary Approaches to Stop Hypertension,” a diet plan developed by the National Heart, Lung, and Blood Institute (NHLBI), which is a part of the National Institutes of Health (NIH). DASH also helps improve blood lipid levels, which in turn, reduces cardiovascular risk. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes, since it focuses on portion size, whole foods, and the right amount of nutrients.

The overall goal of the DASH Diet is to lower your consumption of sodium, which aids in lowering your blood pressure. However, being a low-fat, high-fiber diet plan, it can also serve as an effective short- and long-term weight-loss diet plan.

The DASH diet requires ample consumption of whole grains, fruits, vegetables, and low-fat dairy; limited consumption of fish and poultry; and sparing consumption of red meat, sweets, and fatty foods. While packaged food is not shunned, you must check the food labels and chose only items that come with “sodium free,” “low sodium,” or “very low sodium” labels. 

Recommended daily diet plan for the DASH Diet

Whole grains (6-8 servings): Whole grains contain more fiber and nutrients than refined grains. And before you get intimidated by the number of servings, note that 1 slice whole-wheat bread; 1 ounce (oz.) dry cereal; or 1/2 cup cooked cereal, rice, or pasta make one serving. Replace your white rice with brown rice, pasta with whole-wheat pasta, and white bread with whole-grain bread. The best way to ensure your whole grain consumption is to use only those products that are labeled "100 percent whole grain" or "100 percent whole wheat."

Fruits (4-5 servings): Fruits give you ample vitamins, minerals, and dietary fiber. To get optimum fiber, do not discard edible peels, such as those of apples, pears, and fruits with pits. You can also have frozen or canned fruits, but check for added sugar. 1 medium fruit or 1/2 cup fresh, frozen, or canned fruit; or 4 ounces of juice make one serving. An easy ways to incorporate fruit in your diet is to add a piece of fruit with meals. Eat fruits for snacks and go for a fresh-fruit dessert, and you will get all the servings needed for the plan.

Vegetables (4-5 servings): Eat loads of leafy green vegetables, tomatoes, carrots, broccoli, sweet potatoes, and any other veggie that you can get. Vegetables are full of fiber, vitamins, and minerals such as potassium and magnesium. You can use frozen and canned vegetables too, but choose those labeled “low sodium” or “without added salt.” 1 cup raw leafy greens or 1/2 cup cut-up raw or cooked vegetables make for one serving. To increase your veggie intake, add a mix of vegetables to your brown rice or whole-wheat noodles. When making a stir-fry, reduce meat to half and add more vegetables.

Low-fat dairy (2-3 servings): Dairy products are major sources of calcium, vitamin D, and protein. However, they can also be a major source of fat, most of which is saturated, so choose only low-fat or fat-free dairy products. One serving equals 1 cup milk (skim or 1 percent), 1 cup yogurt (low-fat), or 1 1/2 oz. cheese (fat-free). Low-fat or fat-free frozen yogurt makes a perfect dessert. However, cheese is very high in sodium, so keep your cheese intake, of even fat-free cheeses, minimal. If you are lactose intolerant, replace your dairy with lactose-free products or take over-the-counter enzyme lactose product.

Lean meat (6 or fewer ounces): Meat is a rich source of protein, B vitamins, iron and zinc, but contains fat and cholesterol, so avoid meat, especially red meat. Even lean meat, such as poultry and fish, should be eaten sparingly. One serving include 1 oz. cooked skinless poultry, seafood, lean meat, or 1 egg. Reduce your typical meat portions by one-third and fill yourself up by adding vegetables to your dishes. Trim skin and fat, and bake, broil, grill, or roast your meat instead of frying. When eating fish, choose heart-healthy fish, such as salmon, herring, and tuna, which are high in omega-3 fatty acids.

Nuts, seeds, legumes (4-5 servings per week): These are good sources of magnesium, potassium, protein, fiber, and phytochemicals. Nuts, in particular, contain monounsaturated fat and omega-3 fatty acids. Since many items in this food group are high in calories, serving sizes need to be really small. 1/3 cup nuts, 2 tablespoons seeds, or 1/2 cup cooked beans or peas, make one serving. Add nuts to cereals, salads, and stir-fries, and eat lot of soybean-based products (tofu and tempeh) as they contain essential amino acids.

Fats and oils (2-3 servings): Do not shun fat. It helps the absorption of essential vitamins and improves body's immunity. One serving includes 1 teaspoon soft margarine, 1 tablespoon mayonnaise, or 2 tablespoons salad dressing.

Always choose monounsaturated fats, which are the healthiest type of fats. Saturated fat should not be more than 6 percent of your total calories. So limit the use of meat, butter, cheese, whole milk, cream, eggs, lard, solid shortenings, and palm and coconut oils. Avoid trans-fat, which is found in processed foods. Read food labels on margarine and salad dressing and choose the ones with the least amount of saturated fat and no trans-fat.

Sweets (5 or fewer servings a week): The best part about DASH diet is that you can have your dessert! But remember, one serving includes 1 tablespoon sugar, jelly, or jam; 1/2 cup sorbet; or 1 cup lemonade. Opt for fat-free or low-fat sweets, such as sorbets, fruit ices, jelly beans, hard candy, graham crackers, or low-fat cookies. You may use artificial sweeteners to curb your sweets craving, but DO NOT overdo them. Replace your soda pop with a diet cola but remember that it cannot substitute fruit juice, low-fat milk, or plain water. Shun foods with added sugar.

Alcohol: The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women one or less.

Note that according to NHLBI, “The DASH eating plan has more daily servings of fruits, vegetables, and grains than you may be used to eating. Those foods are high in fiber, and eating more of them may temporarily cause bloating and diarrhea. To get used to the DASH eating plan, gradually increase your servings of fruits, vegetables, and grains.”

NHLBI also suggests keeping a diary of your eating habits. Note whether you snack on high-fat foods while watching television or if you skip breakfast and eat a big lunch. Do this for several days. You’ll be able to see where you can start making changes.”

As with any diet plan, adding physical activity to the daily routine makes DASH plan work better: Shun the elevator and take the stairs, walk to work, and play outdoors with kids.  

And last, but not the least, consult your physician before starting any diet or exercise program.