Munson Health
 
The DASH Diet

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by Kassel K
IMAGE DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. This diet was shown to significantly reduce blood pressure. The DASH diet combined with a low sodium intake can reduce blood pressure even further.
Researchers believe that it is the combination of nutrients from this eating pattern that helps to lower blood pressure. Specifically, magnesium, potassium, and calcium, as well as protein and fiber may act together to achieve this goal.
In addition to helping you manage your blood pressure, the DASH eating plan is a healthy one that will help you manage your weight and possibly reduce your risk of other chronic diseases. For example, research suggests that women who follow the DASH diet can reduce their risk of heart failure.
A registered dietitian can help design a DASH meal plan that will work for you. Check out the one-day sample menu below for an idea of what is in a DASH meal plan.

Putting It All Together

Dinner

Snack

  • 2 large rectangle graham crackers (1 grain)
  • 1 cup of fat-free (skim) milk (1 dairy)
  • ¼ cup of dried apricots (1 fruit)
 

RESOURCES

ChooseMyPlate.gov
http://www.choosemyplate.gov

National Heart, Lung, and Blood Institute
http://www.nhlbi.nih.gov

 

CANADIAN RESOURCES

Dietitians of Canada
http://www.dietitians.ca

Health Canada
http://www.hc-sc.gc.ca

 

References


DASH diet. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated March 3, 2013. Accessed March 27, 2014.


Dash diet serving sizes. The Dash Diet Eating Plan website. Available at: http://dashdiet.org/servingsizes.asp. Updated March 6, 2014. Accessed March 27, 2014.


Following the DASH eating plan. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/health/health-topics/topics/dash/followdash.html. Updated July 2, 2012. Accessed March 27, 2014.


Your guide to lowering your blood pressure with DASH. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/how%5Fmake%5Fdash.html. Accessed March 27, 2014.


7/6/2009 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed: Levitan EB, Wolk A, Mittleman MA. Consistency with the DASH diet and incidence of heart failure. Arch Intern Med. 2009;169:851-857.

 

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