DASH diet
Diet to control hypertension / From Wikipedia, the free encyclopedia
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The Dietary Approaches to Stop Hypertension or the DASH diet is a diet to control hypertension promoted by the U.S.-based National Heart, Lung, and Blood Institute, part of the National Institutes of Health (NIH), an agency of the United States Department of Health and Human Services. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods. It includes meat, fish, poultry, nuts, and beans, and is limited in sugar-sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well-balanced approach to eating for the general public. DASH is recommended by the United States Department of Agriculture (USDA) as a healthy eating plan.[1] The DASH diet is one of three healthy diets recommended in the 2015–20 U.S. Dietary Guidelines, which also include the Mediterranean diet and a vegetarian diet.[2][3] The American Heart Association (AHA) considers the DASH diet "specific and well-documented across age, sex and ethnically diverse groups."[3]
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The DASH diet is based on NIH studies that examined three dietary plans and their results. None of the plans were vegetarian, but the DASH plan incorporated more fruits and vegetables, low fat or non-fat dairy, beans, and nuts than the others studied. The DASH diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure (formerly called "pre-hypertension"). Those with hypertension dropped by 11 and 6 mm Hg, respectively. These changes in blood pressure occurred with no changes in body weight. The DASH dietary pattern is adjusted based on daily caloric intake ranging from 1,600 to 3,100 dietary calories.[4] Although this diet is associated with a reduction of blood pressure and improvement of gout,[5][6] there are uncertainties around whether its recommendation of low-fat dairy products is beneficial or detrimental.[5] The diet is also advised to diabetic or obese individuals.[3][7]
The DASH diet was further tested and developed in the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart diet).[8] "The DASH and DASH-sodium trials demonstrated that a carbohydrate-rich diet that emphasizes fruits, vegetables, and low-fat dairy products and that is reduced in saturated fat, total fat, and cholesterol substantially lowered blood pressure and low-density lipoprotein cholesterol. OmniHeart demonstrated that partial replacement of carbohydrate with either protein (about half from plant sources) or with unsaturated fat (mostly monounsaturated fat) can further reduce blood pressure, low-density lipoprotein cholesterol, and coronary heart disease risk."[9]
In January 2018, DASH was named the number one for "Best Diets Overall" for the eighth year in a row,[10] and also as "For Healthy Eating", and "Best Heart-Healthy Diet"; and tied number two "For Diabetes"(out of 40 diets tested) in the U.S. News & World Report's annual “Best Diets” rankings.[11]
The DASH diet is similar to the Mediterranean diet and the AHA diet,[3] and has been one of the main sources for the MIND diet recommendations.