The DASH diet promotes the consistent intake of fruits, vegetables, whole grains, fat-free or low-fat dairy, lean meats, fish, poultry, beans, nuts and vegetable oils. The DASH diet provides guidance on types of foods to include daily or weekly as well as key nutrients to incorporate or minimize.
¹ R esearch on the DASH diet remains important today g iven the high prevalence of Americans diagnosed with hyperten sion, a condition resulting from having consistent high blood pressure that increases the risk for heart disease and stroke. The Dietary Approaches to Stop Hypertension (DASH) diet was developed in the 1990s as a result of the National Institutes of Health (NIH) funding multiple research projects to examine the impact of specific dietary interventions on blood pressure. The DASH diet may also help to reduce the risk of other disease conditions, including type 2 diabetes, chronic kidney disease and certain types of cancer.Research on the DASH diet supports that this eating pattern may improve certain health markers, including blood pressure and total cholesterol.The DASH diet also recommends limiting sodium intake and foods and beverages with added sugar (including sugar-sweetened beverages) as well as fatty meats, full-fat dairy, and tropical oils like coconut oil.
The DASH diet focuses on eating foods such as fruits, vegetables, whole grains, fat-free or low-fat dairy products, fish, poultry, beans, nuts and vegetable oils.
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