A scientifically-formulated eating plan, celebrated for its heart-healthy credentials, is helping people across the UK manage their weight and improve cardiovascular health without requiring special foods.
What is the DASH Diet?
Originally created by the National Heart, Lung, and Blood Institute in the United States, the DASH (Dietary Approaches to Stop Hypertension) diet was specifically designed to combat high blood pressure. It has since been repeatedly honoured as the 'best heart-healthy diet' and 'best diet for high blood pressure'.
Nutritionist and author Robert Hobson, who wrote Unprocess Your Life, explained to Saga Magazine that the plan shares similarities with the Mediterranean diet. "It puts emphasis on fruits, vegetables, lean protein and limited salt, sugar and fat intake," he said. "It has been shown to significantly lower high blood pressure. While it wasn’t originally designed for weight loss, many people using DASH do lose weight."
How Does It Promote Weight Loss and Health?
The DASH diet encourages a reduction in salt intake and focuses on nutrient-rich, lower-calorie foods like fruits, vegetables, and whole grains. This shift naturally supports weight loss, particularly when combined with a controlled calorie intake.
Research supports these dual benefits. One study demonstrated participants could lose up to 3.8 kg in just eight weeks on the DASH plan compared to other diets. The British Heart Foundation highlights a major 2019 review in the journal Nutrients, which analysed multiple studies. It found the diet was linked to an average reduction of 5.2mmHg in systolic blood pressure and 2.6mmHg in diastolic blood pressure.
Perhaps more significantly, the same analysis indicated the eating plan was associated with a 20 per cent lower risk of cardiovascular diseases, including heart attack and stroke. Experts note it may also improve other risk factors like high cholesterol and blood sugar levels.
Practical Steps to Follow the DASH Diet
The beauty of the plan lies in its simplicity; no unusual ingredients are needed. Instead, it advises consuming a certain number of servings from various food groups based on an individual's daily calorie needs—2,500kcal for men and 2,000kcal for women on average, according to the NHS.
The core recommendations are straightforward:
- Eat plenty of vegetables, fruits, and whole grains.
- Include fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetable oils.
- Limit foods high in saturated fat like fatty meats and full-fat dairy.
- Reduce sugar-sweetened drinks and sweets.
A key pillar is choosing foods that are low in saturated and trans fats and lower in sodium. The British Heart Foundation offers further advice and recipe ideas for those wanting to start.
Always consult your GP for personalised advice, especially if you have been advised to lose weight or manage a condition like hypertension. Long-term adherence to the plan is crucial for achieving and maintaining its full range of health benefits.
