Although the DASH diet isn’t designed for weight loss, it can easily promote it if you reduce the number of servings you eat. Most of the food the diet features is low in energy density. This means it’s big on volume and low in calories.
Still, there are parts of the DASH diet that may not be easy to follow. For one, it’s packed with dark-colored fruits and vegetables, so be prepared to be choosier at the supermarket. Also, if it’s very different from what you normally eat, it may be hard to adjust.
If you’re serious about following the diet, it’s a good idea to work with a registered dietitian (R.D.) for support and guidance. (For the names of R.D.s in your area who know about the DASH diet, visit the Academy of Nutrition and Dietetics.)
Moving forward
If you decide to go it alone, adopt the DASH diet gradually. By doing so, you’ll be more likely to stick to it long-term.
For example, add 1 more serving of vegetables at lunch and dinner if you eat only 1 or 2 servings a day now. You might also add fruit to meals and snacks if you now only have juice for breakfast. In addition, slowly increase your dairy products to 3 servings per day. Try drinking skim milk with lunch or dinner, instead of soda, alcohol, or tea.
To get the most out of the DASH, lose weight if you need to and exercise regularly. Thirty minutes of moderate exercise 4 to 5 days a week is recommended.
More dish on the DASH
“The DASH Eating Plan” is a 24-page online guide published by the NHLBI. It offers a reader-friendly explanation of high blood pressure, detailed daily servings charts to help you plan your menus, a week of suggested DASH menus, plus tips to reduce sodium.
For more information about diet and other lifestyle factors to reduce hypertension, visit Your Guide to Lowering Blood Pressure.