Introduction to the DASH Diet

It is no surprise that the diet industry is one of the biggest money-making industries. Many people want to achieve a healthy weight and reduce their risk of severe 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 cholesterolhigh blood pressure, or want to reduce your risks of these health problems, then I highly recommend the DASH diet!

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

Continue reading for more information.

What does DASH stand for?

The acronym “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 essential criteria:
it is relatively easy to follow. highly 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 that the DASH diet can lower systolic blood pressure, reduce unhealthy cholesterol, and improve blood sugar regulation. This eating style is recommended by the American Heart Association, National Heart Lung and Blood Institute, and Dietary Guidelines for Americans because of the known health benefits. 

The DASH lifestyle includes fresh fruits, vegetables, low-fat and non-fat dairy products, whole grains, nuts and seeds, beans and legumes, and lean proteins like poultry and seafood. 

It highlights the importance of limiting red meats, high sugar foods, and sweetened beverages. It’s low in saturated fats, high in fiber, and rich in minerals like potassium, calcium, and magnesium, all of which are 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: The Skinny on Anti-Obesity Medications

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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Hi, my name is Amanda Haney. I am a registered dietitian, board-certified nutrition support clinician, Cal State Long Beach alumnae, and former pediatric clinical dietitian. Currently, I am working as a project manager at Children’s Hospital Los Angeles. As a clinical dietitian or in my current role, my passion is working in a diverse setting with a variety of teams in order to improve patient outcomes and achieve better health for the families in my community. I became a dietitian because I love food and I love medicine. There is so much misinformation about nutrition in the media, so I enjoy creating educational content that makes 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!