Firstly let’s clear up a few issues about the Dash ‘diet’. The Dash eating plan was NOT originally designed for weight loss. It is NOT a ‘fad diet’ such as The Atkins Diet or The HCG Diet.
The letters D.A.S.H. actually stand for ‘Dietary Approaches to Stop Hypertension’. It was a team of medical specialists from the National Institutes of Health (nih) that began a study of dietary factors in order to address the increasing problem of Hypertension (high blood pressure) amongst US citizens.
The specific and main aim of the Dash eating plan is to lower blood pressure through diet. The DASH studies began in earnest in 1993 and finished around 1997. However, as studies began, an appealing side effect was identified and this was … wait for it … weight loss.
I’ve tried every diet in the book. I’ve even tried some that weren’t in the book. Hell, I even tried eating the book.
Why is hypertension such a health issue?
According to statistics from the Centers for Disease Control and Prevention (CDC) around 1 in 3 Americans have high blood pressure that is about 70 million adults. A further 1 in 3 has prehypertension which is a precursor to hypertension.
Over half of those Americans with high blood pressure are not aware of it and do not have it under control. Shockingly over 360,000 Americans died from conditions associated with high blood pressure in 2013. The estimated cost of high blood pressure to the US is a whopping $46 billion a year.
High blood pressure is known as a ‘silent killer’, because it often has no symptoms. The definition for normal blood pressure is a systolic blood pressure of 120 mm hg or lower and a diastolic blood pressure of 80 mm hg or lower. However having high blood pressure, according to the American Heart Association (AHA) does have huge links with the following conditions:-
Heart Disease: This includes cardiovascular disease, heart attack, aortic dissection and atherosclerosis ( A furry build-up of fatty plaques inside the arteries that cause hardening and narrowing.)
I asked my doctor how he knew that I had high blood pressure.
… and what did he say.
He said it was when I told him that after biting me, the mosquito exploded.
Different Versions of the Dash eating plan
Due to the huge success of the original Dash diet, there are now several newer versions that were developed for various health reasons. These are:-
The Original Dash Diet: A 2,000 calories a day eating plan. Sodium allowance of 2,300 mg per day. Interestingly, the average American will eat in excess of 3,400 mg of sodium in their diet daily, so cutting down to 2,300 mg is a good start.
The Lower Sodium Dash diet reduces sodium intake to the recommended dose of 1,500 mg per day. According to the American Heart Association eating less than 1,500 mg of sodium per day helps to lower blood pressure.
The Dash Diet for Weight Loss: Follow the same eating plan but cut the calories down to around 1,600 per day.
The Dash Diet for a Younger You: This version of the Dash eating plan has more emphasis on increasing natural, plant-based foods in the diet.
The Vegetarian Dash Diet: Obviously based on the same principles, but without the meat.
The above Dash diets all follow very similar principles. However, there are variations in the principles that cater to health goals on an individual basis.
Doctor put me on a low-sodium diet. I’ve never been so unsalted.
So what can we eat on the Dash Diet?
The dash diet plan is actually very similar to the Mediterranean diet and is a heart-healthy diet for life. Healthy foods from the original version of the Dash diet include:-
Fruits and Vegetables in Abundance
The Dash diet is based around eating 8 – 10 servings of healthy fruit and vegetables throughout the day. Yes, 4 -5 servings of vegetables and 4 – 5 servings of fruit. There are no restrictions and a huge choice. This recommendation is double that of the famous ‘5 a day‘ campaign advocated by many countries. Why restrict yourself to only 5 a day?
Taking a diet that is rich in fruit and vegetables has all sorts of health benefits. Vegetables are a nutrient-rich and relatively low-calorie food and contain NO cholesterol and very little fat. Fruit and vegetables contain essential nutrients particularly fiber, potassium magnesium, vitamins A and C and magnesium. The vegetable group of beans, peas and lentils, collectively known as ‘legumes’ are one of the top sources of plant-based protein and rich in iron and folic acid too.
Scientific research has shown that the humble fruit and vegetable may also help reduce the risk of diseases, such as cardiovascular disease and cancer. Plants contain phytochemical compounds (also known as antioxidants) in abundance and therefore are a natural health food. A 2014 medical meta-analysis examined 16 studies over a period of 4.6 to 26 years and included a whopping 833,234 participants. The study concluded that:-
“This meta-analysis provides further evidence that a higher consumption of fruit and vegetables is associated with a lower risk of all cause mortality, particularly cardiovascular mortality”
What’s your favourite fruit or vegetable Moose?
Watermelon, because you can eat it, drink it and wash your face in it.
Whole Grain
When we speak of grains we are mainly referring to rice, pasta, bread and cereals. The Dash diet recommends 7 -8 servings a day. The important thing to remember here is to avoid refined carbohydrates. These are processed grains that have had the bran and germ removed from the grain. An easy tip is to avoid ‘white’ foods.
Switching to whole grain foods such as brown rice, brown bread and whole-wheat pasta can actually help weight loss.
Research from 2008 compared two groups; one group avoided whole-grain products and the other group had all whole-grain foods with their diet. The caloric intake was the same for both groups. The group that ate whole-grain significantly decreased their risk of cardiovascular disease and had a greater percentage of body fat loss. Furthermore, the whole-grain munchers lost belly fat.
I don’t like brown bread though. I like lightly toasted white bread dripping with butter…hmmm…
Just think of it as white bread with a tan.
…and here comes the protein: Lean meats, fish and poultry.
The key here is lean meat and fish. The recommended servings per day on the original Dash diet is 2 or less and these should not exceed 170 grams a day allowing more room for healthy vegetables. A good rule is to eat more fish and poultry than red meat. Choose non-fatty cuts of meat.
Both fish and meat are high in protein . Fish is one of the top sources of Omega-3 fatty acid. This super compound has been proven to play a role in the healthy functioning of the body and the brain. Furthermore scientific studies have shown that Omega-3 fatty acid reduces the risk of cardiovascular disease and some cancers.
Fish that are rich in Omega-3 fatty acids include tuna, trout, sardines, mackerel, herring, salmon and bluefish.
I love fish and I love fishing too.
Remember David, it’s not how deep you fish … it’s how you wiggle your worm!
Darling Dairy Products
Low-fat dairy products are allowed on the Dash diet (2 to 3 servings a day to be exact). So you will need to shop carefully and look for low-fat milk or fat-free milk, low-fat yogurt and low-fat cheese such as Feta, Mozzarella, Goat’s cheese and ricotta.
Dairy products are full of essential nutrients such as protein, calcium, fatty acids, Vitamins A, D and B12 and potassium.
Furthermore, a medical study from 2009 examined 76 college students and found that those students who ate a larger amount of low-fat dairy foods:-
gained less body weight
ate a better quality diet in general
had reductions in waist circumference measurements
had a lower total body fat percentage
The study concluded that:-
….nutritional experts should promote low-fat dairy intake as part of a healthful lifestyle.
If there’s cheese, there has to be wine.
YES, you can drink alcohol on the Dash diet, but only in very small amounts.
How small are we talking here, Doc?
One drink a day for women and two for men – that small.
Fats and oils
Two to three servings a day are permitted on the Dash Diet. This could be taken as 2 tablespoons of salad dressing or a teaspoon of butter… but choose your fats carefully.
There is a huge debate raging in the medical world of research regarding low-fat diets and health. Not all fats are bad for you and fats play an essential role in health and well-being.
The Dash diet recommends 2 to 3 servings a day. Despite all the bad press over the years, one huge meta-analysis examined 21 medical studies that included over 350,000 participants. This study concluded that there is not a link between saturated fat and the risk of cardiovascular disease.
A little bit more about Fats
Saturated fat is solid and found in dairy and meat products, cheese and coconut oil amongst others.
Non-saturated fats are liquid fats and there are two types; monounsaturated fats, known as healthy fats (liquid at room temperature) and found in such foods as olive oil, avocado and nuts.
Polyunsaturated fats are found in vegetable oils and fish. Now, the fats to be avoided at all times are trans-fats which are found in processed foods such as chips, margarine, cakes and biscuits. Trans-fats are mainly artificial fats that are made by a hydrogenation process.
I feel about diets the way that I feel about aeroplanes. It seems to me that they are wonderful things for other people to go on.
Nuts and Seeds
The dash diet allows 4 to 5 (small servings) of nuts and seeds per week.
Nuts have had a bad press in the past because of their high calorie and fat content but nuts contain healthy fats. Nuts contain alpha-linolenic acid, one of the important healthy Omega 3 fatty acids.
Seeds are also nutrient-dense and are readily available. Experiment with sunflower seeds, poppy seeds, sesame seeds and pumpkin seeds. Seeds are great sprinkled on top of salads for flavour, but they make a tasty snack too.
What NO sweets?
Actually you can have up to 5 servings of sweets a week.
Don’t get too excited Moose it’s only 5 tablespoons of sugar a week.
Health Benefits of the Dash Diet
Lowers Blood Pressure: Many studies have demonstrated that the Dash diet is useful in reducing high blood pressure. Furthermore, in 18 out of 23 patients, according to a 2001 study, the systolic blood pressure dropped to under 140 mmHg patients using the Dash diet. This result is almost as good as the use of antihypertensive medications.
Lower risk of stroke: A 2016 study examined 74,404 adults aged between 45 and 83 years with regards to their adherence to a modified Dash diet. Those on the Dash diet had a significantly reduced risk of ischemic stroke.
Decreased risk of colorectal cancer: One scientific study examined 87,256 men and 45,490 men over a period of 26 years. Yes, that is one long assessment! The study concluded that sticking to the Dash diet was associated with a lower risk of colorectal cancer.
Improves cholesterol levels: One research study showed that adhering to the Dash diet resulted in lower LDL (low-density lipoprotein) cholesterol levels (bad cholesterol) in study group participants
…and there’s more …
Short and long-term weight loss: The results of a 2011 study indicated that an increase in fruits vegetables and low-fat dairy, such as the Dash diet, help both achieve and maintain weight loss. This means that you can achieve both your long-term and short-term goals.
Improvements in Insulin Sensitivity: Insulin sensitivity refers to how sensitive the body is to insulin. Improving the body’s sensitivity to insulin can mean lowering the risk of type 2 diabetes. Several studies have shown that the Dash diet combined with exercise can reduce the risk of developing diabetes.
Reduced risk of Cognitive decline and Alzheimer’s Disease: A 2014 study examined the effect of both the Dash diet and the Mediterranean diet on 826 elderly participants. Interestingly, according to the study, both the eating regimes are associated with a slower rate of cognitive decline in older people.
I’m starting the Dash diet, my memory is so bad.
How bad is it Moose?
How bad is what?
What do you think of the Dash Diet Doc?
Well, this is one diet that I approve of. It is not even a diet but more a healthy eating plan for life. Furthermore, many health care agencies endorse the Dash Diet and these include:-
US guidelines for treatment of high blood pressure
The 2011 AHA Treatment Guidelines for Women
Furthermore, the Dash diet won first place in the US News best diet rankings six years in a row. What more can we say ….
3 words, 8 letters … say it and I’m yours.
I love you.
Wrong! The correct answer is ‘I got food’.
Recent Weight Loss Posts
How to lose weight fast Although Doc approves of the Dash diet this is his very own, so easy to follow, 8-step guide to quick weight loss.
6 Reasons why weight loss is not working Despite or because of all your best efforts those stubborn pounds are just not shifting. An interesting read on some of the reasons why.
I put my bikini on the other day and somebody said to me, ‘good for you’. This can NOT be good.
Time for a diet dash.
References
Craddick SR, Elmer PJ, Obarzanek E, Vollmer WM, Svetkey LP, Swain MC.(2003) The DASH diet and blood pressure. Curr Atheroscler Rep. 2003 Nov;5(6):484-91. (Retrieved July 11th 2016) https://www.ncbi.nlm.nih.gov/pubmed/14525682
Siervo M, Lara J, Chowdhury S, Ashor A, Oggioni C, Mathers JC.(2015) Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis. Br J Nutr. 2015 Jan;113(1):1-15. (Retrieved July 11th 2016) https://www.ncbi.nlm.nih.gov/pubmed/25430608
