By Annette Pinder

According to U.S. News and World Report (https://health.usnews.com/best-diet/dash-diet), one of the best diets of 2023 is the DASH Diet. DASH stands for dietary approaches to stop hypertension (high blood pressure) and is embraced by the National Heart, Lung, and Blood Institute.

In an article by Elaine Hinzey, RDN, LD, Assistant Managing Editor for the Advice Products team in US News’ Consumer Advice Department, she points to an important clinical trial that demonstrated the positive impact of a healthy diet on a person’s blood pressure. The study, published in the New England Journal of Medicine in 1997, included 459 adults and found that the individuals who ate more fruits, vegetables, and low-fat dairy products, and reduced their fat intake had much lower blood pressures compared to those who followed the average U.S. diet.

The DASH diet is comprised of fruits, vegetables, whole grains, lean protein, and low-fat dairy because they are high in nutrients like potassium, calcium, magnesium, and fiber, which lower blood pressure. DASH limits fatty meats, full-fat dairy foods, and tropical oils which are high in saturated fat. It also sets a sodium guideline at 2,300 milligrams a day, with many often lowering their intake to 1,500 milligrams.

Hinzey outlines the benefits of the DASH diet.

  1. It is family-friendly. The diet works for everyone, making it possible to easily eat together without any significant modification, and the food options are healthy and balanced for all ages.
  2. It’s budget-friendly. The DASH diet does not include expensive items and can be found in most grocery stores.
  3. It’s good for the planet. Interestingly, the DASH diet is cognizant of the environmental effects of the food we choose. It is primarily plant-based, and the foods are mostly sustainably grown and produced.
  4. It’s vegan or vegetarian-friendly. Recipes included in the DASH diet can easily be modified to accommodate a vegan or vegetarian diet.
  5. It’s gluten-free. DASH diet recipes are easily modified to accommodate a gluten-free diet.
  6. It’s halal and kosher-friendly. Recipes included in the DASH diet can be easily modified for a halal or kosher diet.
  7. It’s low fat. The DASH diet requires a moderate consumption of healthy fats, such as olive oil, while discouraging unhealthy, saturated fats. Less than about 30% of total calories come from fat.

According to U.S. News and World Report, the DASH diet provides more guidance and advice on the amount and type of food a person should consume than the Mediterranean diet. It also does not require that you eliminate specific food groups. However, it provides information on how the types of food you should ideally consume. The DASH diet consists of larger amounts of vegetables, fruits, and whole grains, while incorporating moderate amounts of fat-free or low-fat dairy products, fish, poultry, beans, and nuts, but avoiding fatty meats and full-fat dairy products. Learn more at https://health.usnews.com/best-diet/dash-diet.