DASH Diet Guidelines

The Dietary Approaches to Stop Hypertension (DASH) diet guidelines were originally developed based on several research studies conducted by the U.S. National Institute of Health.

The DASH diet is physician-recommended for people with hypertension or pre-hypertension. Following the DASH guidelines has been proven to help people lower their blood pressure in studies sponsored by the National Institutes of Health.

It's endorsed by several other reputable organizations and institutions too, including the National Heart, Lung, and Blood Institute; American Heart Association; 2010 Dietary Guidelines for Americans; 2011 AHA Treatment Guidelines for Women; and The Mayo Clinic.

DASH diet guidelines are based on an eating plan rich in fruits and vegetables, low-fat or non-fat dairy, and whole grains. It is a high fiber, low-to-moderate fat diet plan that's rich in potassium, calcium, and magnesium.

The U.S. News and World Report recently released the 2012 edition of its annual rankings of Best Diets, in which an independent panel of 22 experts, including nutritionists, dietitians, cardiologists, and diabetologists reviewed 20 popular diet profiles. The DASH diet was ranked as the "Number 1 best diet overall".

Check out the DASH diet guidelines for specific nutrients below, then scroll down to get our opinion on DASH.

-Not as restrictive on good carbs as Atkins or South Beach
-Number one rated overall diet by the U.S. News and World Report
-Promotes healthy fats and discourages saturated and trans fats
-Endorsed by some of the most credible healthcare organizations in the world
-Encourages exercise

Cons

-Lack of support that other diets have
-Not a weight loss plan for those looking for a "quick fix" solution. As with other diets, it must be adopted as a long-term lifestyle change in order to work

The Verdict: The DASH Diet has some really great qualities. It's based on credible, science-based principles, is fully backed and proven by research, and is particularly helpful for people with hypertension (which 33% of adults have, according to the CDC). Overall, DASH gets our highest approval rating as far as diets go. One caveat though: DASH diet guidelines are not meant as a short-term solution. DASH will only work if you take these guidelines and make them a permanent part of your lifestyle.

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