The DASH Diet

About six years ago, researchers found that a diet rich in fruits, vegetables and low-fat dairy foods lowered blood pressure by an average of six points over three points. That is a significant drop. Blood pressures on the DASH diet were lower than pressures on a typical American diet, or even on a typical American diet with fruits and vegetables replacing some snacks and desserts. Three years later, the researchers reported that blood pressure fell even more dramatically - about nine points over five points - in people who ate the DASH Diet and cut salt by two-thirds. The DASH diet lowered blood pressure whether or not blood pressure was high to begin with. It also cut LDL cholesterol by an average of 11 points.

The DASH Diet is not necessarily a low fat diet, but it is low in cholesterol. It is also low in saturated fat - only six percent of your daily calorie intake is saturated. That is about half the level of the typical American diet. DASH also has a modest increase in protein and carbohydrates. This includes fruits, vegetables, whole grains, beans and low-fat dairy products and fewer sweets, fatty meats and egg yolks. The DASH Diet is a very good diet. Two of the DASH investigators are testing DASH diets that are higher in protein or in monounsaturated fats.

The Dash Diet Pyramid