The primary health benefit of the DASH diet is that it "lowers risk of chronic disease, such as heart disease," says Gellman, and is thereby "a huge help to those with high blood pressure or heart-related health issues." It can also "help lower cholesterol levels and improve blood sugar control," adds Messer.īeyond improved heart health, the DASH diet has other advantages.
What are the health benefits of the DASH diet? "Scientific research supports the DASH diet, and it is considered a healthy approach to overall nutrition and cardiovascular health," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition. The approach has many studies backing it up and a host of proven outcomes. While it gives a small allowance for sweets, it does restrict unsaturated fats contained in some oils such as olive oil and vegetable oil. One can include something from all food groups, but the diet mainly "promotes the consumption of vegetables and fruits, whole grains, nuts, seeds and legumes, as well as allowing for lean meat and dairy products," says Zeratsky. Most DASH meal plans call for 6 ounces of meat or less and limited overall added fats. Though the DASH diet aligns with a plant-based style of eating, "it is an inclusive diet, so it doesn’t feel restrictive or 'like a diet,'" says Zeratsky. "It focuses primarily on lower sodium intake, which is widely known as salt," says Abbie Gellman, a registered dietitian and New York City-based chef. It also promotes increasing nutrients such as potassium and magnesium "and focuses on using herbs and spices to add flavor to meals in place of salt," Gellman adds. Its aim is in its name: DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a dietary approach that's all about reducing heart disease and lowering high blood pressure, or hypertension. While most diets have at least a few areas of concern, "overall, I do not believe there are downsides to the DASH diet," says Kate Zeratsky, a registered dietitian nutritionist at Mayo Clinic in Rochester, Minnesota. In this latter group is a popular eating plan designed by the National Heart, Lung and Blood Institute (NHLBI) known as the DASH diet. Then there are the diets backed by robust science, the ones that deliver long-term results and a host of health benefits. A few are extreme and worrisome in asking participants to cut out essential food groups altogether, but others are mostly harmless – though their purported benefits remain unproven. Some are nothing more than fad diets delivering results as short-lived as the diet itself. When it comes to the world of dieting, weight loss pills and exercise regimes, there's seemingly no end to the number of products, diets and nutrition plans available.
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