DASH diet

The Dietary Approaches to Stop Hypertension or the DASH diet is a diet to control hypertension promoted by the U.S.-based National Heart, Lung, and Blood Institute, part of the National Institutes of Health (NIH), an agency of the United States Department of Health and Human Services. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods. It includes meat, fish, poultry, nuts, and beans, and is limited in sugar-sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well-balanced approach to eating for the general public. DASH is recommended by the United States Department of Agriculture (USDA) as a healthy eating plan.[1] The DASH diet is one of three healthy diets recommended in the 2015–20 U.S. Dietary Guidelines, which also include the Mediterranean diet and a vegetarian diet.[2][3] The American Heart Association (AHA) considers the DASH diet "specific and well-documented across age, sex and ethnically diverse groups."[3]

The DASH diet is based on NIH studies that examined three dietary plans and their results. None of the plans were vegetarian, but the DASH plan incorporated more fruits and vegetables, low fat or non-fat dairy, beans, and nuts than the others studied. The DASH diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure (formerly called "pre-hypertension"). Those with hypertension dropped by 11 and 6 mm Hg, respectively. These changes in blood pressure occurred with no changes in body weight. The DASH dietary pattern is adjusted based on daily caloric intake ranging from 1,600 to 3,100 dietary calories.[4] Although this diet is associated with a reduction of blood pressure and improvement of gout,[5][6] there are uncertainties around whether its recommendation of low-fat dairy products is beneficial or detrimental.[5] The diet is also advised to diabetic or obese individuals.[3][7]

The DASH diet was further tested and developed in the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart diet).[8] "The DASH and DASH-sodium trials demonstrated that a carbohydrate-rich diet that emphasizes fruits, vegetables, and low-fat dairy products and that is reduced in saturated fat, total fat, and cholesterol substantially lowered blood pressure and low-density lipoprotein cholesterol. OmniHeart demonstrated that partial replacement of carbohydrate with either protein (about half from plant sources) or with unsaturated fat (mostly monounsaturated fat) can further reduce blood pressure, low-density lipoprotein cholesterol, and coronary heart disease risk."[9]

In January 2018, DASH was named the number one for "Best Diets Overall" for the eighth year in a row,[10] and also as "For Healthy Eating", and "Best Heart-Healthy Diet"; and tied number two "For Diabetes"(out of 40 diets tested) in the U.S. News & World Report's annual “Best Diets” rankings.[11]

The DASH diet is similar to the Mediterranean diet and the AHA diet,[3] and has been one of the main sources for the MIND diet recommendations.

  1. ^ The USDA recommends the USDA Food Patterns including their vegetarian and vegan adaptations, the Mediterranean, and the DASH Eating Plan, in U.S. Department of Agriculture and U.S. Department of Health and Human Services (2010). "2010 Dietary Guidelines for Americans" (PDF). health.gov (Chapter 5 in 7 ed.). U.S. eating lettuce sis Office. Archived from the original (PDF) on September 1, 2016. Retrieved December 15, 2014.
  2. ^ "2015–2020 Dietary Guidelines for Americans" (National guidelines). Office of Disease Prevention and Health Promotion, U.S. Department of Health and Human Services. 7 November 2019. Archived from the original on 6 November 2019. Retrieved 7 November 2019.
  3. ^ a b c d Van Horn L, Carson JA, Appel LJ, Burke LE, Economos C, Karmally W, et al. (November 2016). "Recommended Dietary Pattern to Achieve Adherence to the American Heart Association/American College of Cardiology (AHA/ACC) Guidelines: A Scientific Statement From the American Heart Association". Circulation. 134 (22): e505–e529. doi:10.1161/CIR.0000000000000462. PMID 27789558. S2CID 37889352.
  4. ^ ">"Your Guide To Lowering Your Blood Pressure With DASH" (PDF). nhlbi.nih.gov. U.S. Department of Health and Human Services. April 2006. Archived from the original (PDF) on 2018-07-23. Retrieved 2011-12-28.
  5. ^ a b Arnett DK, Blumenthal RS, Albert MA, Buroker AB, Goldberger ZD, Hahn EJ, et al. (September 2019). "2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines". Circulation. 140 (11): e596–e646. doi:10.1161/CIR.0000000000000678. PMC 7734661. PMID 30879355.
  6. ^ "Diet Review: DASH". The Nutrition Source. Harvard School of Public Health. 16 January 2018.
  7. ^ American Diabetes Association (January 2019). "5. Lifestyle Management: Standards of Medical Care in Diabetes-2019". Diabetes Care. 42 (Suppl 1): S46–S60. doi:10.2337/dc19-S005. PMID 30559231.
  8. ^ Appel LJ, Sacks FM, Carey VJ, Obarzanek E, Swain JF, Miller ER, et al. (November 2005). "Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial". JAMA. 294 (19): 2455–2464. doi:10.1001/jama.294.19.2455. PMID 16287956.
  9. ^ Miller ER, Erlinger TP, Appel LJ (November 2006). "The effects of macronutrients on blood pressure and lipids: an overview of the DASH and OmniHeart trials". Current Atherosclerosis Reports. 8 (6): 460–465. doi:10.1007/s11883-006-0020-1. PMID 17045071. S2CID 72616374.
  10. ^ "DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report". National Institutes of Health (NIH). 2 January 2018.
  11. ^ "U.S. News Reveals Best Diets Rankings for 2018". U.S. News & World Report.