The DASH Diet

Food group, examples, and significance of each food group to the DASH eating plan.

• Grains and grain products = major sources of energy and fiber • Vegetables = rich sources of potassium, magnesium, and fiber • Fruits = Important sources of potassium, magnesium, and fiber • Low-fat or fat-free dairy foods = major sources of calcium and protein • Meats, poultry, and fish = rich sources of protein and magnesium • Nuts, seeds, and dry beans = rich sources of energy, magnesium, potassium, protein, and fiber • Fats and oils = DASH has 27% of calories as fat, including that in or added to foods • Sweets = sweets should be low in fat

The importance of potassium, magnesium, calcium, fiber from the fruits and vegetables for blood pressure results in the diet has been postulated after. What were the results and conclusions in a crossover study in which obese and lean individuals consumed a usual diet, the DASH diet and the usual diet supplemented with potassium, magnesium, and fiber that match the DASH diet and also matched calcium and sodium?

After 3 weeks, only obese individuals adhering to the DASH diet showed an improvement in BP and endothelial function.

In the second DASH trial, what was the effect of reducing sodium levels on participants consuming a normal American diet and the DASH diet? How did the different sodium levels affect results?

In both groups, BP was lowered, but at each sodium level, BP was lower for those on the DASH eating plan.

In the first DASH study, how much did systolic/diastolic blood pressure drop in individuals that did not have hypertension? How much did blood pressure drop in individuals with high blood pressure? How long did it take for these effects to take place?

In the first study, the systolic BP dropped an average of 5.5 points and the diastolic BP dropped an average of 3 points in those who did not already have hypertension. In those who did have hypertension, average systolic BP dropped 11.6 points and average diastolic BP dropped 5.3 points. These effects were measured after just 2 weeks.

What is the DASH diet?

It is the Dietary Approach to Stop Hypertension and it favors meals that are low in animal and dairy fat and rich in fruits, vegetables, and whole grains.

How does the diet affect lipid and glucose levels in diabetic individuals?

It lowers the levels of both of these parameters.

According to the patient handout, what foods are reduced on the DASH diet?

Reduced in lean red meat, sweets, added sugars, and sugar containing beverages

What improvements to the DASH diet are suggested by the author?

The DASH diet currently does not differentiate between types of oil and it treats fish, meat and poultry as one group. The author suggests that monosaturated oils such as olive oil or canola oil should be used for cooking. Furthermore, he suggests that there may be greater benefit from the consumption of fish (particularly cold water fish) than meat or poultry.

What effect does the DASH eating plan have on inflammatory markers IL6, and C-reactive protein?

The DASH eating plan has been shown to reduce the levels of both of these.

What effect does a low salt DASH diet have on bone health?

Those who eat the DASH diet have less bone turnover which over time, results in stronger bones. This effect is enhanced further when salt was reduced.

What foods are emphasized in the DASH diet?

To summarize, the DASH diet is high in fruits vegetables, nuts, seeds, and beans. However, it is low in dairy, animal meat, saturated fats, and sweets.