If you’ve ever been told that your blood pressure is creeping up, your doctor may have recommended the DASH diet. The name might lead you to believe that it’s another trendy diet, but it’s actually one of the most trusted nutrition plans around and one that doctors have been recommending for many years.
The DASH diet focuses on eating more of the foods that help support heart health while cutting back on the ones that can raise blood pressure. It’s simple, flexible and backed by decades of research. That’s why many doctors suggest it for people who have high blood pressure or who want to protect their heart health as they get older. Recent research also suggests that the DASH diet may help lower the risk of cognitive decline and dementia.
What Is the DASH Diet?
DASH stands for Dietary Approaches to Stop Hypertension, which is the medical term for high blood pressure. Researchers funded by the National Heart, Lung, and Blood Institute developed this diet in the 1990’s to see if changing what people eat could help lower blood pressure. What they found was that people who followed this way of eating often saw noticeable improvements in their blood pressure levels.
The diet focuses on foods that provide nutrients your body needs to keep blood vessels healthy, like potassium, magnesium, calcium and fiber. It also encourages limiting foods high in sodium, added sugars and saturated fats, such as are found in highly processed foods, salty snacks and sugary drinks.
Foods commonly included in the DASH diet are:
- Fruits and vegetables
- Whole grains
- Beans and lentils
- Low-fat or fat-free dairy
- Lean proteins like chicken and fish
- Nuts and seeds
Why Doctors Often Recommend the DASH Diet
One of the main reasons doctors recommend the DASH diet is because of how well it works for naturally lowering blood pressure. Studies have shown that people who follow this way of eating can see their blood pressure improve in just a few weeks. In some cases, the results are similar to when people take blood pressure medications.
While the DASH diet was created to help control blood pressure, many people notice other health benefits as well. This eating style may also lower cholesterol, support a healthy weight and lower the risk of chronic diseases like heart disease and type 2 diabetes. And because the diet is so flexible, many people find it easier to stick with compared to more restrictive diets.
Who Might Benefit from the DASH Diet
Doctors often recommend the DASH diet for people who have high blood pressure or who are at risk of developing it. But you don’t need a medical condition to benefit from this way of eating. It can also be helpful for people who have a family history of heart disease, are trying to lower sodium in their diet for any reason or simply want a flexible plan for eating healthier.
The DASH diet doesn’t rely on cutting out food groups or following complicated rules. It simply encourages healthier everyday choices, like adding more vegetables to meals, choosing whole grains, cooking healthy low sodium meals and cutting back on salty processed foods. Over time, making these changes to your diet can make a big difference for your heart and overall health.
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