DASH Diet Eating Plan Earns Great Reviews for Healthy Weight Loss and other Health Benefits

While fad diets come and go in popularity, the health benefits of many diet plans are often a subject of debate. Unlike other eating plans, the DASH diet has received acclaim from both dieters as well as health professionals.

What is the DASH diet eating plan and what are all of the health benefits?

The full DASH diet eating plan is listed below in this article, but according to an expert panel as reported in US New & World Reports, the diet ranks as the #1 “Healthiest diet” as well as the “Best diet overall.” The high marks are based on the well balanced nutritional plan which makes up the DASH plan. The program has been proven to improve health.

Physicians are recommending the DASH diet for individuals with hypertension (high blood pressure) or prehypertension, because the eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health.

DASH is a low sodium (salt) program based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is also high in fiber, with low to moderate fat intake and is rich in potasium, calcium, and magnesium.

Who has endorsed the DASH diet plan:
• The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
• The American Heart Association (AHA)
• The 2010 Dietary Guidelines for Americans
• US guidelines for treatment of high blood pressure
• The 2011 AHA Treatment Guidelines for Women
• The Mayo Clinic
• and, the DASH diet formed the basis for the USDA MyPlate.

There is even new research which indicates that individuals who follow the DASH diet over time will reduce their individual risk of stroke, heart disease, and kidney stones.

The components of the DASH diet eating plan:

Grains and grain products (include at least 3 whole grain foods each day)
6 – 12 servings for 1600 – 3100 Calorie diet
7 – 8 servings on a 2000 Calorie diet

Fruits
4 – 6 servings for 1600 – 3100 Calorie diet
4 – 5 servings on a 2000 Calorie diet

Vegetables
4 – 6 servings for 1600 – 3100 Calorie diet
4 – 5 servings on a 2000 Calorie diet

Low fat or non fat dairy foods
2 – 4 servings for 1600 – 3100 Calorie diet
2 – 3 servings on a 2000 Calorie diet

Lean meats, fish, poultry
1.5 – 2.5 servings for 1600 – 3100 Calorie diet
2 or less servings on a 2000 Calorie diet

Nuts, seeds, and legumes
3 – 6 servings per week for 1600 – 3100 Calorie diet
4 – 5 servings per week on a 2000 Calorie diet

Fats and sweets
2 – 4 servings for 1600 – 3100 Calorie diet
limited servings on a 2000 Calorie diet