DASH (Dietary Approaches to Stop Hypertension) is a diet originally created to prevent and control high blood pressure.
The diet emphasizes the consumption of fruits, vegetables, low-fat dairy, whole grains, lean meats, fish and nuts, while reducing salt, sugar, and saturated fat.
Basic principles:
- Limiting sodium to 1500—2300 mg/day
- Increase the intake of potassium, magnesium and calcium from natural sources
- Balanced portions of all food groups with an emphasis on diversity and freshness
Proven benefits:
- Lowers blood pressure and risk of cardiovascular disease
- Supports maintaining a healthy weight
- Reduces LDL (“bad”) cholesterol levels
- Improves metabolic health in the long term
For whom it is recommended:
- People with hypertension or increased cardiovascular risk
- People who want a balanced diet that is easy to follow in the long term
- It is not restrictive like other diets (ex: keto or carnivorous), so it can be adopted by most people
Disadvantages:
- Requires careful meal planning
- Can be perceived as “slower” for weight loss compared to low-carb
The DASH diet may be easier to follow than Low-Carb Dietor Keto Diet, but has many elements in common with The Mediterranean Diet.
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