2/17/2024 0 Comments Dash meal plan![]() Instead, it recommends meals based on vegetables, fruits, and whole grains that include low-fat dairy products, fish, poultry, beans, and nuts and limit fatty cuts of meat, full-fat dairy, coconut and palm oils, and sugar-sweetened beverages and foods. The DASH diet is a flexible style of eating that does not include strict rules or unrealistic restrictions. Now, decades after its development, the DASH diet is recognized as one of the most nutritious and beneficial eating patterns. In a clinical trial that tested the effects of the DASH diet over two months, researchers found that following this eating pattern significantly reduced systolic and diastolic blood pressure by 5.5 and 3.0 mm hg, respectively, more than the control diet (which was low in fruits, vegetables, and dairy) ( 3).Īfter this initial research, experts continued to explore the possible health benefits of the DASH style of eating. Specifically, the DASH style of eating was designed to be high in fruits, vegetables, whole grains, low-fat dairy products, fiber, potassium, calcium, and magnesium, and low in total fat, saturated fat, sodium, and sugar ( 1, 2). Thus, they set out to develop a diet that would “stop hypertension” ( 1). The DASH diet evolved as the result of research on the effects of dietary patterns on blood pressure in the 1990s.īased on epidemiological studies, researchers concluded that a high-fiber diet that’s rich in certain minerals is associated with lower blood pressure. So what makes the DASH diet so great? And how closely does Healthy For Life Meals align with it? Read on to learn about the main principles and benefits of this diet, and how we make our meals DASH-friendly! History of the DASH Diet ![]() It was considered the #1 best eating pattern out of 41 diets in 8 of the past 9 years! News and World Report, which ranks diets based on nutrition, safety, and effectiveness in promoting weight loss and protecting against diabetes and heart disease. In fact, the DASH diet is consistently named one of the top diets by the U.S. The guidelines of the DASH diet encourage balanced, nutritious eating without unnecessary restrictions and rules. The Dietary Approaches to Stop Hypertension (DASH) diet is a style of eating based on fruits, vegetables, whole grains, and other healthful foods. It was created to help prevent and treat high blood pressure, but also helps with weight loss and other health issues.
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