The DASH diet has become well established as a model healthy eating plan. It continues to be evaluated in research to discover all the benefits of the program. In addition to promoting healthy blood pressure and cholesterol, the DASH diet supports healthy weight loss, and long-term adherence is associated with lower risk of stroke, heart failure, and osteoporosis, several types of cancer, and lower risk of kidney stones. And new research shows reduced risk of developing type 2 diabetes and some types of breast cancers.
The DASH Diet Mediterranean Solution brings the combined benefits of the DASH and the Mediterranean diets for heart, brain, diabetes, and healthy weight. It is user-friendly to help you adopt the Med-DASH plan for your long-term healthy eating style. It is a total lifestyle plan, including recipes, meal planning, exercise, and weight loss, if needed. Reap the benefits of the healthy diet to support lower blood pressure and cholesterol, improved glucose control, and improved health. The DASH diet books by NY Times bestselling author Marla Heller, MS, RD, have helped hundreds of thousands of people improve their health, and reach or maintaina healthy weight with an eating plan that becomes a lifelong habit.
Dietary Approaches to Stop Hypertension Diet Concordance and Incident Heart Failure: The Multi-Ethnic Study of Atherosclerosis Campos, Claudia L. et al. American Journal of Preventive Medicine , Volume 56 , Issue 6 , 819 - 826
In a 13-year study, people who followed the DASH diet (Dietary Approaches to Stop Hypertension) had a significantly lower risk of developing heart failure.
MIND Diet Associated with Reduced Incidence and Delayed Progression of Parkinsonism in Old Age. Agarwal P1, Wang Y, Buchman AS, Holland TM, Bennett DA, Morris MC. J Nutr Health Aging. 2018;22(10):1211-1215.
The research entitled "MIND" diet is the combined DASH and Mediterranean diets. The combination diet was shown to be associated with reduced risk of developing Parkinsons disease, and slower progression of Parkinsons.
Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial. Sacks FM1, Carey VJ2, Anderson CA3, Miller ER 3rd4, Copeland T2, Charleston J5, Harshfield BJ2, Laranjo N2, McCarron P6, Swain J7, White K6, Yee K7, Appel LJ. JAMA. 2014 Dec 17;312(23):2531-41.
Low glycemic index foods are not needed to acheive the full cardiovascular benefits of the DASH diet. DASH again was proven to lower blood pressure and cholesterol, benefits independent of glycemic index of foods in diet.
Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. Appel LJ1, Sacks FM, Carey VJ, Obarzanek E, Swain JF, Miller ER 3rd, Conlin PR, Erlinger TP, Rosner BA, Laranjo NM, Charleston J, McCarron P, Bishop LM; OmniHeart Collaborative Research Group. JAMA. 2005 Nov 16;294(19):2455-64.
Replacing added-sugars and refined starchy foods with either lean protein-rich foods and/or foods rich in mono-unsaturated fats improved blood pressure and blood lipid results in a DASH eating pattern.
Urinary Lithogenic Risk Profile in Recurrent Stone Formers With Hyperoxaluria: A Randomized Controlled Trial Comparing DASH (Dietary Approaches to Stop Hypertension)-Style and Low-Oxalate Diets. N Noori, E Honarkar, D S Goldfarb, K Kalantar-Zadeh, M Taheri, N Shakhssalim, M Parvin, A Basiri. American journal of kidney diseases, 1 March 2014 (volume 63 issue 3 Pages 456-463)
The DASH diet was shown to be more effective in preventing conditions consistent with stone formation, than a conventional low-oxylate program.
DASH-style Diet Effective in Preventing, Delaying CKD Progression, Alison Steiber, PhD, RD, LD, June 01, 2012, in Renal and Urology News.
The DASH diet will be especially beneficial in slowing disease progression for people with early stage (1 or 2) kidney disease.
Low-carbohydrate diets, dietary approaches to stop hypertension-style diets, and the risk of postmenopausal breast cancer. Authors: Fung TT, Hu FB, Hankinson SE, Willett WC, Holmes MD. Published in the American Journal of Epidemiology. 2011 Sep 15;174(6):652-60.
Following over 85,000 women for over 25 years in the Nurses Health Study, showed that the DASH diet was associated with lower risk of developing ER- (Estrogen Receptor negative) breast cancer. In particular, the increased intake of fruits and vegetables associated with the DASH diet appeared to be particularly beneficial.
Diet-quality scores and the risk of type 2 diabetes in men. Authors: de Koning L, Chiuve SE, Fung TT, Willett WC, Rimm EB, Hu FB. Published in Diabetes Care. 2011 May;34(5):1150-6.
Following over 40,000 men for over 20 years, in the Health Professionals Follow Up Study, it was found that men who followed an eating pattern that conformed to the DASH diet were less likely to develop diabetes. Men who were heavier were more likely to see the benefits in risk reduction.
The Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets and colorectal cancer. Authors: Fung TT, Hu FB, Wu K, Chiuve SE, Fuchs CS, Giovannucci E. Published in The American Journal of Clinical Nutrition. 2010 Dec;92(6):1429-35.
People following the DASH diet were less likely to develop colorectal cancer. Following the Mediterranean diet did not show similar benefits.
Effects of the DASH diet alone and in combination with exercise and weight loss on blood pressure and cardiovascular biomarkers in men and women with high blood pressure: the ENCORE study. Authors: Blumenthal JA, Babyak MA, Hinderliter A, Watkins LL, Craighead L, Lin PH, Caccia C, Johnson J, Waugh R, Sherwood A. Published in the Archives of Internal Medicine, Jan 25, 2010;170(2):126-35.
Adding weight loss and exercise to the DASH diet improves blood pressure regulation and showed improvements in other measures of cardiovascular health.
Relation of consistency with the Dietary Approaches to Stop Hypertension diet and incidence of heart failure in men aged 45 to 79 years. Authors: Levitan EB, Wolk A, Mittleman MA. Published in the November 15, 2009 issue of the American Journal of Cardiology.
Men aged 45 - 79 years old had a 22% lower risk of developing heart failure if they ate a diet that was consistent with the DASH diet eating plan. The study followed 38,987 men over 7 years.
Consistency with the DASH diet and incidence of heart failure. Authors: Levitan EB, Wolk A, Mittleman MA. Published in the May 11, 2009, issue of the Archives of Internal Medicine.
This study showed that women who followed an eating pattern consistent with the DASH diet were less likely to develop heart failure. The study followed the health history of 36,000 women over 7 years.
DASH-style diet associates with reduced risk for kidney stones. Authors: Taylor EN, Fung TT, Curhan GC. Published in the October 20, 2009 issue of the Journal of the American Society of Nephrology.
This study found that there was a 45% reduction in risk of kidney stones in men and 52% reduction in women who ate diets that followed the DASH diet. The study participants were from the Health Professionals Follow-up Study (with 45,821 men who were followed for 18 years), and from the Nurses' Health Studies with 195,945 women who were followed an average of 16 years.
Weight loss in individuals with metabolic syndrome given DASH diet counseling when provided a low sodium vegetable juice: a randomized controlled trial. Authors: Shenoy SF, Poston WS, Reeves RS, Kazaks AG, Holt RR, Keen CL, Chen HJ, Haddock CK, Winters BL, Khoo CS, Foreyt JP. Published in Nutrition Journal. 2010 Feb 23;9:8.
Participants in a program to promote weight loss in people with metabolic syndrome lost more weight by adding low-sodium vegetable juice as a component of the DASH diet. [Metabolic syndrome is characterized by a cluster of symptoms, including at least 3 of the following: high triglycerides, elevated abdominal obesity, high blood pressure, low HDL, and elevated blood sugar.]
Comparison of Strategies for Sustaining Weight Loss, The Weight Loss Maintenance Randomized Control Study. Published in the March 12, 2008, issue of JAMA.
This study detailed how people were able to maintain their weight loss while continuing to follow the DASH Diet.
Adherence to a DASH-Style Diet and Risk of Coronary Heart Disease and Stroke in Women. Published in the April 14, 2008, edition of Archives of Internal Medicine.
This study showed that women who followed an eating pattern conforming to the DASH diet, over 24 years of monitoring, had significantly lower rates of heart disease and stroke.
The efficacy of a clinic-based behavioral nutrition intervention emphasizing a DASH-type diet for adolescents with elevated blood pressure. Published in the April, 2008, issue of the Journal of Pediatrics.
Teens who followed the DASH diet, consuming more fruits, vegetables, low fat dairy, and nuts, were able to lower their blood pressure, and improve their diets.
Deteriorating dietary habits among adults with hypertension: DASH dietary accordance, NHANES 1988-1994 and 1999-2004. Published in the February 11, 2008, issue of Archives of Internal Medicine.
This study showed that in general, Americans' eating patterns have gotten worse over the past few decades, with fewer people eating enough fruits, vegetables, and dairy to provide the benefits that they would see if they were following the DASH diet.
The DASH diet was developed in research sponsored by the National Institutes of Health, and is recommended by the American Heart Association, the Dietary Guidelines for Americans, and is part of the US treatment guidelines for hypertension. The DASH Diet Action Plan was designed to be the user-friendly guide to help people adopt the DASH diet.
Additional recent DASH research reports:
Dixon LB, Subar AF, Peters U, Weissfeld JL, Bresalier RS, Risch A, Schatzkin A, Hayes RB. Adherence to the USDA Food Guide, DASH Eating Plan, and Mediterranean dietary pattern reduces risk of colorectal adenoma. J Nutr. 2007 Nov;137,11, p.2443-50
Lin PH, Appel LJ, Funk K, Craddick S, Chen C, Elmer P, McBurnie MA, Champagne C. The PREMIER intervention helps participants follow the Dietary Approaches to Stop Hypertension dietary pattern and the current Dietary Reference Intakes recommendations. Journal of the American Dietetic Association, 2007 Sep;107, 9, pages1541-51
Karanja N, Lancaster KJ, Vollmer WM, Lin PH, Most MM, Ard JD, Swain JF, Sacks FM, Obarzanek E. Acceptability of sodium-reduced research diets, including the Dietary Approaches To Stop Hypertension diet, among adults with prehypertension and stage 1 hypertension. Journal of the American Dietetic Association 2007 Sep ; 107, 9, p 1530-8
Van Horn L. A DASH-ing Success. Journal of the American Dietetic Association 2007 Sep, 107, 9, p 1463.
Lien LF, Brown AJ, Ard JD, Loria C, Erlinger TP, Feldstein AC, Lin PH, Champagne CM, King AC, McGuire HL, Stevens VJ, Brantley PJ, Harsha DW, McBurnie MA, Appel LJ, Svetkey LP. Effects of PREMIER lifestyle modifications on participants with and without the metabolic syndrome. Hypertension 2007 Oct; 50, 4, p 609-16.
Nitzke S, Freeland-Graves J; American Dietetic Association. Position of the American Dietetic Association: total diet approach to communicating food and nutrition information. Journal of the American Dietetic Association. 2007 Jul; 107, 7 pages 1224-32
Mitka M. DASH dietary plan could benefit many, but few hypertensive patients follow it. The Journal of the American Medical Association. 2007 Jul 11;2982, p 164-5.
Welty FK, Nasca MM, Lew NS, Gregoire S, Ruan Y. Effect of onsite dietitian counseling on weight loss and lipid levels in an outpatient physician office. The American Journal of Cardiology. 2007 Jul 1;100, 1, p 73-5.
[No authors listed] One on one. What is the DASH diet? Mayo Clinic women's healthsource. 2007 Jul;
Dauchet L, Kesse-Guyot E, Czernichow S, Bertrais S, Estaquio C, Péneau S, Vergnaud AC, Chat-Yung S, Castetbon K, Deschamps V, Brindel P, Hercberg S. Dietary patterns and blood pressure change over 5-y follow-up in the SU.VI.MAX cohort. The American Journal of Clinical Nutrition. 2007 Jun; 85, 6, p 1650-6
Obarzanek E, Vollmer WM, Lin PH, Cooper LS, Young DR, Ard JD, Stevens VJ, Simons-Morton DG, Svetkey LP, Harsha DW, Elmer PJ, Appel LJ. Effects of individual components of multiple behavior changes: the PREMIER trial. American Journal of Health Behavior. 2007 Sep-Oct; 31, 5, p 545-60
Levitan EB, Wolk A, Mittleman MA. Relation of consistency with the dietary approaches to stop hypertension diet and incidence of heart failure in men aged 45 to 79 years. American Journal of Cardiology. 2009 Nov 15;104(10):1416-20.
Taylor EN, Fung TT, Curhan GC. DASH-style diet associates with reduced risk for kidney stones. Journal of the American Society of Nephrology. 2009 Oct;20(10):2253-9.