DASH: Dietary Approaches to Stop Hypertension

Benefits of a Plant Based Diet
Reap the Health Benefits of a Plant-Based Diet
Eating more fruits and vegetables, as well as other plant-based foods, may be one of the best things you can do for your health.

Most nutrition guidelines recommend eating a variety of colorful fruits and vegetables, as well as whole grains and plant-based fats and oils. In fact, the current Dietary Guidelines are based on key elements of the Dietary Approaches to Stop Hypertension (DASH) eating plan developed by the National Institutes of Health.

DASH is not only good for lowering blood pressure, when combined with a healthy exercise program, it can help you lose weight. In fact, diets centered on plant-based foods provide numerous health benefits. A recent position paper from the American Dietetic Association concluded that vegetarian diets provide health advantages for people of all ages. In fact, vegetarian diets are often associated with lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels, and lower risk of hypertension and type 2 diabetes. Vegetarians also tend to have a lower body mass index and lower overall cancer rates.

The DASH guidelines are quite simple, follow a diet that is: low in total fat, saturated fat and cholesterol; emphasizes fruits, vegetables and fat-free or low-fat milk and milk products; and includes whole grain products, fish, poultry and nuts. It's easy to make great-tasting meals while adhering to the DASH guidelines. For example, here are some quick DASH-inspired tips to get you started on all that plant-based foods have to offer:

Limit lean meats to 6 ounces a day - or 3 ounces at any one meal. Three ounces is about the size of a deck of cards;
Include two or more meatless meals each week;
Increase servings of vegetables, brown rice, whole wheat pasta and cooked dry beans, while reducing red meat;
Use sliced avocado in place of full-fat cheese in salads or on sandwiches;
Try casseroles, whole wheat pasta and stir-fry dishes, which have less meat and more vegetables, grains and dry beans.