What is the DASH Diet?

• Low-sodium diet rich in vegetables, fruit, whole grains and low-fat dairy products
• 3 full & balanced meals per day and several healthy snacks
• A nutrient-focused diet, not calorie-focused.

The history of the DASH Diet

• First developed and studied by the US National Institutes of Health
• Developed as an alternative to hypertension medication
• An average diet is high in saturated fats, sugar, sodium and artificial additives, factors that are linked to hypertension
• During the study, participants on the DASH diet had significantly lower blood pressure than participants who ate an average diet
• DASH lowered blood pressure to levels comparable to people on medication for stage 1 hypertension
• Studies have linked DASH to weight loss, better control of type 2 diabetes, and reduced instances of illnesses such as colorectal cancer, celiac, diverticular disease and liver disease
• In 2014, the DASH Diet was shown to have a positive effect on asthma control
• In 2019, the DASH Diet was linked to a decrease in the chance of developing Alzheimer’s.
• In 2020, the DASH Diet was compared to other popular diets including the Mediterranean Diet and was found to have the highest rate of reduction in blood pressure.
• In 2021, The American Heart Association ranked 10 popular diets to see which was the most heart-healthy. The DASH Diet ranked first, and was the only diet to receive a perfect score.

What do the experts say?

The DASH Diet is endorsed by Heart and Stroke Foundation of Canada, the American Heart Association, the Mayo Clinic, the American Institutes of Health, the American Society of Hypertension, the Canadian Hypertension Society, the Women’s Heart Foundation, and the National Heart Lung and Blood Institute.