The DASH Diet―Defined

The Dietary Approaches to Stop Hypertension (DASH) diet was designed to help lower high blood pressure and reduce the risk of heart disease through an emphasis on fruits, vegetables, lean protein, and limited salt, sugar, and fat intake.

High blood pressure (hypertension) is a serious health concern linked to a higher chance of conditions such as heart disease, and kidney failure. The older you are, the higher your chance of developing hypertension, which occurs in more than 60% of individuals over age 60.

These grim statistics led to the creation of DASH, which originated in the early 1990s when the U.S. National Heart, Lung, and Blood Institute (NHLBI) was seeking a dietary solution for high blood pressure.

This led to a major clinical trial published in 1997 that showed significant blood pressure reduction with a plant-centric diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products (or plant-based alternatives), while limiting sodium and unhealthy fats.

This evidence-based eating plan became a cornerstone recommendation for preventing and managing hypertension. The DASH diet may also contribute to weight loss, lower cancer risk, improve metabolic syndrome, and reduce the likelihood of developing diabetes and heart disease.

Stay tuned for How to DASH for Health in which we explore which foods are best to focus on for greater overall well-being―naturally.