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Dash Diet

Updated: Sep 2, 2021

In the last 50 years in U.S, there is a rise in diseases, including hypertension, diabetes, obesity, and coronary artery disease.

About 30% of US adults are hypertensive. A typical modern North American diets include high amounts of saturated fats, omega-6 fatty acids, high glycemic load carbohydrates, and many artificial additives.

In the 1990s, the DASH (Dietary Approaches to Stop Hypertension) diet originated, and the National Institute of Health showed interest funding for many research projects to see if specific dietary interventions were useful in treating hypertension.


DASH promotes the consumption of vegetables and fruits, lean meat and dairy products, and the inclusion of micronutrients in the menu. DASH diet recommends the reduction of sodium in foods to about 1500 mg/day. DASH diet advises the consumption of minimally processed and fresh foods. DASH diet was studied extensively to look for its effects on multiple other diseases along with Hypertension.


Most studies reported that the DASH diet helped and lowered blood glucose levels, triglycerides, LDL-C, and insulin resistance. Several clinical trials showed that the DASH diet could lower cholesterol, saturated fats, and blood pressure. The DASH diet has been advised as the best diet in helping people to lose and maintain a healthy weight and lower blood pressure. The DASH diet was studied in many clinical trials, and most of them reported that it with lowered blood pressure. Evidence also showed that the DASH diet reduces the risk of adverse cardiac events, stroke, type 2 diabetes, and obesity.


AMDRof Macronutrients for DASH diet as per study:
  • DASH diet was constant with the AMDR (45−65%) for available carbohydrate (total carbohydrate minus dietary fiber).

  • The diet provides dietary fiber at a level consistent with the IOM/ADA target of 28 g.

  • The diet provides (20 ± 1%) protein at a lower limit as per AMDR.

  • The AMDR for the total fat set was 20−35% of energy.

  • The DASH diet provides a fat range between 28 ± 1% and 40 ± 1%.

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