DASH stands for dietary approaches to stop hypertension. The DASH diet is recommended by doctors to help manage high blood pressure. High blood pressure, or hypertension, can lead to serious health issues, including heart disease and stroke, if left untreated. The DASH diet focuses on eating a variety of foods rich in nutrients that can help lower blood pressure.

What do they eat?
The DASH diet is centered around fruits, vegetables, low-fat dairy, whole grains, fish, poultry, beans, and nuts. It encourages reducing sodium, added sugars, and red meat. This diet is good for the heart as it limits unhealthy fats and boosts intake of potassium, magnesium, calcium, protein, and fiber, which are believed to help manage blood pressure.

The diet provides specific serving recommendations for the mentioned foods. The sample meal plans from the National Heart, Lung, and Blood Institute (NHLBI) are designed for 1600, 2000, or 2600 daily calories. For a 2000-calorie diet, this means around 6–8 servings of whole grains, 4-5 servings of vegetables, 4-5 servings of fruits, 2-3 servings of low-fat dairy, 2 or fewer 3-ounce (85-gram) servings of meat, poultry, or fish, 2-3 servings of fats and oils, and 4-5 servings of nuts, seeds, or beans per week. It also suggests limiting sweets and added sugars to 5 servings or less per week.

Furthermore, eating more protein or unsaturated fats instead of carbohydrates can help the heart. The OmniHeart clinical trial showed that replacing 10% of carb calories with plant proteins or monounsaturated fats lowered blood pressure, LDL cholesterol, and triglycerides in adults with early hypertension. Swapping carbs with unsaturated fats also increased “good” HDL cholesterol. It’s important to swap equal calories, not just eat more fats and protein.

Benefits
Numerous studies have shown the many health benefits of the DASH diet. Research indicates that DASH can lower blood pressure in individuals with high or normal blood pressure, even without reducing sodium intake. However, it is most effective in reducing blood pressure when sodium intake is limited to less than 2300 mg per day, and even more so with a 1500 mg restriction. Additionally, the DASH diet has also been found to lower serum uric acid levels in individuals with hyperuricemia, reducing the risk of conditions such as gout.

Following a recent meta-analysis, it has been observed that following the DASH-style pattern can help prevent the development of diabetes. Additionally, a different study found that adhering to this pattern can also reduce the risk of kidney disease. It was found that a diet rich in nuts, legumes, and low-fat dairy products provided protection against kidney disease. A high intake of red meat and processed meats increased the risk of kidney disease.

Potential pitfalls
Individuals must plan their own daily menus based on the allowed servings. However, those who are not familiar with meal planning or cooking may require more specific guidance.
The list of foods provided is not comprehensive. For example, avocados are not mentioned, so it is unclear whether they should be considered a fruit or a fat serving. Moreover, some foods are categorized questionably: pretzels are placed in the grain group despite having low nutrient content and no fiber, while frozen yogurt is placed in the dairy group despite lacking calcium and vitamin D and containing high amounts of added sugar. In addition, the term “cereals” is used broadly in the grain group, but different types of cereals can vary significantly in terms of nutrients and sugar content.
Individuals with lactose intolerance or food allergies (such as nuts) may need to make modifications to their diet, such as including lactose-free alternatives to dairy and substituting nuts with seeds.
When starting the diet, some individuals may experience gas and bloating due to the high fiber content of plant foods like fruits, vegetables, and whole grains. This can be minimized by gradually introducing one or two new high-fiber foods per week instead of consuming them all at once.

Sources:
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/dash-diet/