What Is It, Meal Plans and Recipes – Well being Necessities from Cleveland Clinic

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Lots of diet plans have come and gone (cabbage soup diet, anyone?) – but DASH is here to stay. The DASH eating plan (or DASH diet) has been around for decades because it has solid scientific evidence that it works.

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With nutritionist Kate Patton, MEd, RD, CSSD, LD, dive into what the DASH diet is and how you can use it to improve your health.

What is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. This nutrition plan is designed to reduce the risk of hypertension (high blood pressure). High blood pressure affects 1 in 3 adults in the US and is a major risk factor for heart disease.

If you follow the DASH diet, you will consume more potassium – a heart-healthy mineral. You also consume less sodium, which can help lower your blood pressure and improve heart health.

The benefits of DASH are well documented. Several studies have found that people who follow DASH can lower their blood pressure in just a few weeks, Patton says.

But it’s not just about improving blood pressure. The DASH diet can help you lose excess weight and reduce your risk of certain health problems. Research has shown that following DASH can lower your risk of:

The best thing about the DASH diet? It’s flexible. “It doesn’t require any special foods and you don’t have to go hungry or go without goodies,” notes Patton. Instead, DASH recommends incorporating heart-healthy foods into your everyday life.

Eat on DASH

The DASH diet focuses on heart healthy foods that you can find at your grocery store. These foods are naturally high in fiber, magnesium, potassium, and calcium. They’re also low in sodium.

If you are following the DASH diet, you will be eating a lot of:

  • Fruit.
  • Vegetables.
  • Full grain.
  • Nuts, seeds and legumes.
  • Low fat dairy products.

Food to be minimized on DASH

DASH also encourages you to cut down on foods that can increase your blood pressure. These include:

  • Fatty meats, such as red meat and skin-on poultry.
  • Full fat dairy products like whole milk, cream, and butter.
  • Oils that are solid at room temperature, such as coconut and palm oils.
  • High-sugar foods like sweets, baked goods, and desserts.
  • High-sugar drinks like soda, juice, and sweetened coffee or tea.

If you follow DASH, you don’t have to eliminate these foods, Patton says. Instead, take steps towards making healthier choices every day. The plan will be easier to stick to. For example, consider replacing a meat starter with a meatless option once a week.

Most Americans eat more meat than necessary at the expense of their vegetable intake. DASH recommends consuming no more than 6 ounces of meat per day. Instead, eat more fruits and vegetables that contain disease-fighting antioxidants, fiber, and other nutrients.

DASH sodium limits

Many Americans eat too much sodium (salt). And a diet high in sodium can increase blood pressure and your risk of heart disease.

The standard DASH diet limits sodium intake to 2,300 milligrams per day. However, if you want stronger results, choose the DASH low-sodium diet. On this plan, you aim for 1,500 milligrams of sodium or less per day.

The DASH combination of nutrient-rich foods and lower sodium intake has a proven effect on blood pressure. Several studies have found that following the DASH diet lowers blood pressure quickly – in just two weeks.

Ways To Reduce Sodium

Most of the sodium that people consume doesn’t come from the salt shaker. “Processed and packaged foods are often high in salt, even if they don’t taste salty,” says Patton. Restaurant and snack foods can also be very high in sodium.

If you follow DASH, read the food labels for sodium levels and keep track of how much you eat. When eating out, try these tips to reduce sodium:

  • Ask about the sodium content of dishes when available. Ask that your food be prepared without the addition of salt, MSG, or salty spices.
  • Limit, skip, or ask about sauces and condiments that tend to be high in salt.
  • Look for words that indicate high sodium content: smoked, cured, pickled, soy sauce, and broth.
  • Choose fruit and vegetables as a side dish instead of salty snacks like chips or fries.

DASH diet for weight loss

If you follow the DASH meal plan, you will likely lose pounds. Combine the DASH diet with calorie restriction if you want to lose more weight. Find out how many calories to eat based on your age and activity level. Keep track of your calorie intake and gradually reduce it.

But don’t go to extremes, warns Patton. “If you try to cut calories quickly and drastically, you will likely feel hungry and tired,” she says.

If you need help creating your weight loss plan, speak to your doctor. Your doctor can help you get started or refer you to a nutritionist or dietitian.

DASH diet meal planning

A DASH diet meal plan can look different for everyone. The key is to highlight healthy foods and set aside less healthy foods, Patton says.

When you go to the grocery store, fill your shopping cart with whole foods and choose low-sodium options in boxes, bags, or canned foods. For example, instant or quick cook oats in the canister contain zero milligrams of sodium, but instant oatmeal packets contain sodium.

Beans are also an important part of the DASH diet. If you don’t have time to prepare dry beans, canned beans are a great alternative. However, look for versions with no added salt and rinse them off.

Base your meals on foods that you like and that fit into the DASH plan. Don’t like green peppers? Instead, enjoy red peppers, celery, or carrots. Make your favorite pan, but use less salt, add more vegetables, and swap out brown whole grain rice for white rice.

DASH Diet Recipes

Take recipes you already love and make them DASH friendly by:

  • Lowering salt levels by skipping the salt shaker and cutting back high-sodium sauces.
  • Add more vegetables and fruits to your recipe.
  • Cut down on meat or choose skinned lean meat.
  • Replacing butter or solid oils with unsaturated oils such as olive, canola or avocado oil.
  • Exchange of processed white bread and cereals for whole grain products.

Looking for inspiration? There are plenty of DASH-friendly recipes to discover. These delicious recipes contain higher amounts of fruits and vegetables that are low in saturated fat and sodium.

DASH breakfast recipes

Get the day off to a good start with a nutritious breakfast:

DASH lunch recipes

Skip the afternoon dip by stocking up on nutritious foods on your lunch break:

DASH dinner recipes

These recipes will help keep dinner simple and healthy after a long day:

Pairing exercise with DASH

If you’re looking to increase your weight loss and health benefits, combine the DASH plan with more exercise and activity, Patton says.

This doesn’t mean you have to join a gym or start a hard workout. Instead, try to exercise for at least 30 minutes a day. Hiking, biking, and swimming are good options. And you don’t have to do it all at once. Divide it into two 15-minute pieces or three 10-minute pieces.

Exercise at moderate intensity for 60 minutes five days a week will improve your health even further. Moderate intensity means that your heart rate is about 50% higher than your resting heart rate. There are endless options for moderately vigorous exercise, from a brisk walk to swimming laps or playing basketball.

Other lifestyle changes to consider

These steps can also improve your heart health:

  • Limit alcohol consumption: If you drink, limit it to one drink a day for women and two drinks a day for men.
  • Do not smoke: If you don’t smoke, don’t start. If you do, try to quit. Ask your doctor if you need help stopping.
  • Getting enough sleep: Try to get at least seven hours of sleep each night.

Gradual change is powerful

You don’t have to follow DASH perfectly to reap the benefits. “Take small steps towards a healthier diet every day,” says Patton. “Over time, you will feel better and lose weight, which can motivate you to keep going.”

The flexibility of DASH adapts to your taste and lifestyle. And that will help you stick with it in the long term.