DASH Diet

Overview
The aim: Preventing and lowering high blood pressure (hypertension).
The claim: A healthy eating pattern is key to deflating high blood pressure – and it may not hurt your waistline, either.
The theory: Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don't have to track each one, though. Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while shunning those we've grown to love (calorie- and fat-laden sweets and red meat). Top it all off by cutting back on salt, and voila!

How does DASH Diet work?

DOS & DON'TS

Do: Serve up lean poultry and fish in moderation.

First, decide how much you want to read. The National Heart, Lung, and Blood Institute (NHLBI), which helped develop DASH, publishes free guides on the plan. One (PDF here) is 20 pages while another (PDF here) is six. Both take you through the same process of determining how many calories you should eat for your age and activity level, tell you where those calories should come from and remind you to go easy on salt. It's as simple as that.

For a 2,000-calorie diet, you should shoot each day (unless otherwise noted) for six to eight servings of grains; four to five each of veggies and fruit; two to three of fat-free or low-fat dairy; six or fewer of lean meat, poultry and fish, with one serving being equivalent to an ounce; four to five (a week) of nuts, seeds and legumes; two to three of fats and oils; and five or fewer (a week) of sweets. DASH suggests capping sodium at 2,300 milligrams a day and eventually working to stay at about 1,500 milligrams.

It's OK to ease into DASH. Try adding just one vegetable serving to a meal, and a fruit serving to another. Go (sort of) vegetarian by preparing two or more meat-free dishes each week. And start using the herbs and spices hiding in the back of the pantry – they'll make you forget the salt's not on the table. Meanwhile, you'll be encouraged to stick to a regular physical activity program.

As for weight loss, you're advised to ask your doctor about how to best tailor your plan. Because DASH emphasizes so many healthful foods, it can easily support weight loss. Just move more and eat slightly less, says the NHLBI.


How easy is it to follow?
While it may be difficult to give up your favorite fatty, sugary and salty fare, DASH doesn't restrict entire food groups, upping your chances of sticking with it long-term.

Convenience: Although recipe options are boundless, alcohol is not. The DASH guide PDFs are packed with tips to make it all easier.

Recipes: The NHLBI offers numerous recipes in its 20-page PDF guide. Otherwise, lots of reputable organizations, like the Mayo Clinic, provide long lists of DASH-friendly recipes.

Eating out: Difficult, since restaurant meals are notoriously salty, oversized and fatty. If you do dine out, NHLBI suggests avoiding salt by shunning pickled, cured or smoked items; limiting condiments; choosing fruits or vegetables instead of soup; and requesting the chef find other ways to season your meal.

Alcohol: Too much can elevate blood pressure and damage the liver, brain and heart. If you drink, do so in moderation – that's one drink a day for women, two a day for men. (A drink is considered 12 ounces of beer, 5 ounces of wine or 1 1/2 ounces of liquor.)

Timesavers: None, unless you hire somebody to plan your meals, shop for them and prepare them. And you can't pay someone to exercise for you.

Fullness: Nutrition experts stress the importance of satiety, the satisfied feeling that you've had enough. DASH emphasizes lean protein and fiber-filled fruits and veggies, which should keep you feeling full, even if you've reduced your calorie level slightly to support weight loss.

Taste: Although you may miss salty popcorn and potato chips, your taste buds should eventually adjust. Avoid blandness by getting friendly with herbs and spices.

Health & Nutrition
The panelists applauded the DASH plan for its nutritional soundness and safety. Endorsed by the federal government's Department of Health and Human Services, the diet is packed with produce and light on saturated fat and salt.

Sample Menu
Here's a day of typical meals on a 2,000-calorie DASH diet at a 2,300-milligram sodium level. Substitutions for a 1,500-milligram sodium level are in parentheses.

Breakfast

3/4 cup bran flakes cereal (3/4 cup shredded wheat cereal) with 1 medium banana and 1 cup low-fat milk
1 slice whole-wheat bread with 1 teaspoon unsalted margarine
1 cup orange juice

Lunch

Sandwich:

• 2 slices whole-wheat bread
• 3/4 cup unsalted chicken salad
• 1 tablespoon Dijon (regular) mustard

Salad:

• 1/2 cup fresh cucumber slices
• 1/2 cup tomato wedges
• 1 tablespoon sunflower seeds
• 1 teaspoon low-calorie Italian dressing

1/2 cup fruit cocktail

Dinner

3 ounces beef, eye of the round, with 2 tablespoon fat-free beef gravy
1 cup green beans, sauteed with 1/2 teaspoon canola oil
1 small baked potato topped with: 

• 1 tablespoon fat-free sour cream
• 1 tablespoon grated, reduced-fat, natural (low-sodium) cheddar cheese
• 1 tablespoon chopped scallions

1 small whole-wheat roll with 1 teaspoon unsalted soft margarine
1 small apple
1 cup low-fat milk

Snacks

1/3 cup almonds, unsalted
1/4 cup raisins
1/2 cup fat-free, no-sugar-added fruit yogurt