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The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is designed to lower blood pressure and reduce the risk of heart attacks and strokes. While it can be followed as a general healthy diet, it's primarily recommended for individuals with hypertension.
The American Heart Association (AHA) states that this diet is low in salt, saturated and trans fats, added sugars, fatty meats, and alcohol. It emphasizes vegetables, fruits, whole grains, low-fat dairy products, skinless fish and poultry, nuts and legumes, and non-tropical vegetable oils.
The AHA rated the DASH diet higher for heart health this year than the immensely popular Mediterranean diet. This is because, despite their similarities, the Mediterranean diet doesn't limit salt intake as strictly and allows moderate alcohol consumption.
Danielle Smith, a registered dietitian from Top Nutrition Coaching, spoke with Insider about common mistakes she observes when people start the DASH diet.
Smith believes that the biggest mistake when starting the DASH diet is diving in without a strategy. Instead of purging all processed and high-sodium foods at once, she suggests a gradual shift, incorporating appealing DASH diet recipes into weekly meals.
Smith emphasized the importance of self-compassion when mistakes are made, reminding us that everyone errs from time to time. It's vital to avoid foods you dislike or those that make you feel ill. She recommends focusing on other nutrient-rich foods.
Ultimately, the sustainability of the diet hinges on individual compatibility. Smith advises, "Listen to your body and observe how it reacts."