DASH Diet: How To Stop Fad Dieting and Improve Your Health

It is no surprise that the diet industry is one of the biggest money-making industries. Why? So many people want to achieve a healthy weight and reduce their risk of serious health problems. As a registered dietitian, I want to help you find an eating plan that is safe, effective, and sustainable. If you have diabetes, high cholesterol, high blood pressure, or want to reduce your risks of these health problems, then I highly recommend you consider the DASH diet!

In the video below, Amanda Haney discusses how to stop dieting and improve your health with the DASH diet. 

If you don’t like the video or want more information, continue reading.

What does DASH stand for?

First off, DASH stands for dietary approaches to stop hypertension. It has been ranked by U.S. News and World Report as the number one diet for the eighth year in a row based on 5 important criteria: it is relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease.

RELATED: We Know How To Prevent Heart Disease – So Why Don’t We?

Vegetables are a key component to the DASH dietHow does the DASH diet work?

Studies have shown it can lower systolic blood pressure, unhealthy cholesterol, and improve blood sugar regulation. As a result, it is recommended by the American Heart Association, National Heart Lung and Blood Institute, and Dietary Guidelines for Americans.

To follow a DASH lifestyle, no special foods or diet plans are required. The plan involves eating fruits, vegetables, low-fat and non-fat dairy products, proteins like poultry, seafood, beans, legumes and nuts, and whole grains. It highlights the importance of limiting red meats, high sugar foods, and sweetened beverages.

Also, the DASH diet is low in saturated fats, high in fiber, and high in nutrients like potassium, calcium, and magnesium that are the key to a healthy heart. When combined with low-sodium diet changes, studies have shown it can be just as effective or even better than high blood pressure medications.

RELATED: Phytochemicals: Uncover the Super Food Craze and Boost Your Health

Seafood is highly recommended in the DASH dietReady to give the DASH diet a try?

Are you frustrated with fad diets and “quick fix” foods and supplements? Maybe you’re looking for a way to lower your cholesterol, blood pressure, and manage your blood sugar. Regardless of your motive, it is time to make DASH part of your lifestyle!

Lastly, always discuss your diet changes with a medical professional and meet with your registered dietitian to learn how to make the DASH diet work for you!

RELATED: Is the Ketogenic Diet Your Key To Weight Loss Success?


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Amanda Haney (Legro), MS, RD, CNSC
Hi, my name is Amanda Haney (Legro). I am a registered dietitian and board-certified nutrition support clinician. I was born and raised in Bakersfield, CA. I later moved to Southern California to attend Cal State Long Beach where I obtained my undergraduate degree in nutrition and dietetics as well as my master's degree in nutrition science. I completed my dietetic internship at Cal State Long Beach as well. And I love my alma mater so much that I have since returned to teach undergraduate courses in nutrition. I practice medical nutrition therapy in the pediatric intensive care unit at Miller Children's and Women's Hospital Long Beach. As a clinical dietitian, I'm committed to providing my patients with high-quality nutrition care, to improve their well-being on their road to recovery. I became a dietitian because I love food and I love medicine. There is so much misinformation about nutrition in the media. My passion is to make nutrition simple and to make your health goals achievable. In my free time, I love soaking up the beauty at the beach, riding my bike, staying active, cooking, and, most of all, spending time with my family and friends!