What is the DASH diet? Everything to you need to know.

When it comes to the world of dieting, weight loss pills and exercise regimes, there's seemingly no end to the number of products, diets and nutrition plans available.

Some are nothing more than fad diets delivering results as short-lived as the diet itself. A few are extreme and worrisome in asking participants to cut out essential food groups altogether, but others are mostly harmless – though their purported benefits remain unproven. Then there are the diets backed by robust science, the ones that deliver long-term results and a host of health benefits. 

In this latter group is a popular eating plan designed by the National Heart, Lung and Blood Institute (NHLBI) known as the DASH diet. While most diets have at least a few areas of concern, "overall, I do not believe there are downsides to the DASH diet," says Kate Zeratsky, a registered dietitian nutritionist at Mayo Clinic in Rochester, Minnesota.

What is the DASH diet?

The DASH diet is a dietary approach that's all about reducing heart disease and lowering high blood pressure, or hypertension. Its aim is in its name: DASH stands for Dietary Approaches to Stop Hypertension. "It focuses primarily on lower sodium intake, which is widely known as salt," says Abbie Gellman, a registered dietitian and New York City-based chef. It also promotes increasing nutrients such as potassium and magnesium "and focuses on using herbs and spices to add flavor to meals in place of salt," Gellman adds.

Though the DASH diet aligns with a plant-based style of eating, "it is an inclusive diet, so it doesn’t feel restrictive or 'like a diet,'" says Zeratsky. One can include something from all food groups, but the diet mainly "promotes the consumption of vegetables and fruits, whole grains, nuts, seeds and legumes, as well as allowing for lean meat and dairy products," says Zeratsky. Most DASH meal plans call for 6 ounces of meat or less and limited overall added fats. While it gives a small allowance for sweets, it does restrict unsaturated fats contained in some oils such as olive oil and vegetable oil. 

The approach has many studies backing it up and a host of proven outcomes. "Scientific research supports the DASH diet, and it is considered a healthy approach to overall nutrition and cardiovascular health," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition. 

What are the health benefits of the DASH diet?

The primary health benefit of the DASH diet is that it "lowers risk of chronic disease, such as heart disease," says Gellman, and is thereby "a huge help to those with high blood pressure or heart-related health issues." It can also "help lower cholesterol levels and improve blood sugar control," adds Messer. 

Beyond improved heart health, the DASH diet has other advantages. "The increase in plant-based foods provides a large amount of dietary fiber, which is helpful for gastrointestinal health," says Gellman. 

What's more, though the DASH diet did not originate as a weight-loss diet, it has been known to be helpful in that regard.

Do weight loss pills work?The truth about the controversial drugs and supplements.

What foods are not allowed in the DASH diet?

Though the DASH diet allows for foods in all food groups, it can be restrictive "in that following this diet often requires more cooking and meal planning," says Gellman. That means being careful which menu items one chooses when eating out since many restaurants are known for offering high-sodium foods.

"Adapting to lower sodium levels may also be challenging for those who are used to consuming high-sodium foods," offers Messer. The standard DASH diet limits salt to 2,300 milligrams (mg) a day, which is roughly the same amount as 1 teaspoon of table salt per day – the suggested intake in the Dietary Guidelines for Americans. And because the diet calls for a lot of "whole, unprocessed foods, minimizing the intake of highly processed foods," explains Messer, anyone following the diet ought to know how to read a nutrition label and would also benefit from learning some basic cooking skills.

But out of the many diet plans available, experts say it's hard to beat the DASH diet. As Messer says: "It's a well-rounded eating pattern for people of any age and includes a wide range of foods to ensure a diverse and balanced nutrient intake."

How to keep your cholesterol down:Best and worst foods to maintain cholesterol levels