DASH Diet guidelines: A healthy diet for teenagers, women and men

The DASH Diet guidelines, originally developed as a natural way to lower blood pressure, have been getting rave reviews from experts in diet and nutrition. In November 2011, the DASH Diet was rated #1 in a ranking of Best Diets for Healthy Eating published by U.S. News and World Report. A panel of 22 experts rated 20 popular diets in terms of nutritional completeness and safety. The DASH Diet guidelines earned a 5 out of 5 for being the "healthiest."

This eating regimen is doctor recommended for lowering blood pressure and has also been shown to decrease LDL "bad" cholesterol and increase HDL or "good" cholesterol. The DASH Diet's emphasis on fruits and vegetables and lean meat, while limiting sweets and fats, can also lead to weight loss. In addition, the DASH diet guidelines mirror eating recommendations from the American Diabetes Association. Plus, the diet is touted by the American Heart Association. All in all, an extremely healthy eating plan.

After you've reviewed these DASH Diet guidelines, see other foods that reduce blood pressure.

What exactly are the Dash Diet Guidelines?

The National Heart, Lung and Blood Institute has developed an easy-to-understand overview of the DASH Diet. Recommended servings shown below are based on a 2,000 calorie a day diet.

GRAINS - 6 to 8 daily servings
Examples of a serving are:

• 1 slice whole grain bread
• 1 ounce dry cereal (serving size varies from 1/2 and 1-1/4 cups, check the product label)
• 1/2 cup cooked whole grain rice or pasta

VEGETABLES - 4 TO 5 daily servings
Examples of a serving are:

• 1 cup raw leafy vegetable
• 1/2 cup cut up raw or cooked vegetable
• 1/2 cup low sodium vegetable juice

FRUITS - 4 to 5 daily servings
Serving examples:

• 1 medium fruit
• 1/4 cup dried fruit
• 1/2 cup fresh, frozen or low-sugar canned fruit
• 1/2 cup low sugar fruit juice

FAT-FREE OR LOW-FAT MILK OR DAIRY - 2 to 3 daily servings
Serving examples:

• 1 milk or yogurt
• 1-1/2 ounce cheese

LEAN MEAT, POULTRY AND FISH - 6 or less servings (ounces) daily
Serving examples:

• 1 ounce cooked meat, poultry or fish (Note: 3 ounces of meat are about the size of a deck of cards
• 1 egg (limit egg yolk consumption to 4 per week)

FAT AND OILS - 2 to 3 daily servings
Serving examples:

• 1 teaspoon unsalted margarine or butter
• 1 teaspoon vegetable oil
• 1 tablespoon mayonnaise
• 2 tablespoons salad dressing

NUTS, SEEDS AND LEGUMES - 4 to 5 servings PER WEEK
Serving examples:

• 1/3 cup or 1-1/2 ounces of nuts
• 2 tablespoons peanut butter
• 2 tablespoons or 1/2 ounce of seeds
• 1/2 cup cooked legumes (dry beans and peas)

SWEETS AND ADDED SUGARS - 5 or less servings PER WEEK
Serving examples:

• 1 tablespoon sugar, jelly or jam
• 1/2 cup sorbet or gelatin
• 1 cup lemonade

ALCOHOL - Limit alcohol consumption to:

• MEN - 2 or fewer drinks a day
• WOMEN - 1 or fewer drinks a day

Benefits of the DASH Diet - Better heart health

Sodium contributes to high blood pressure, which can put a strain on the heart and can harm arteries as well as the heart, kidneys, brain, and eyes. See our blood pressure chart and easy-to-understand description of high blood pressure.

The DASH Diet has been proven in two large studies to significantly lower blood pressure-- as quickly as 2 weeks, and nearly as effectively as taking medication. Study participants with high blood pressure (hypertension) saw reductions in their readings as did participants with prehypertension.

Lowers cholesterol - A 2001 study found that participants whose meal plans were based on the DASH diet guidelines experienced a drastic drop (9 percent reduction) in their LDL or "bad" cholesterol.

See a list of foods shown to reduce cholesterol.

Weight control - A study published in the June 2011 Archives of Pediatrics & Adolescent Medicine found that teenagers who follow a DASH diet regimen are less likely to become overweight. Some 2,237 nine-year-old girls were part of the study, which tracked eating habits. At the conclusion of 10 years, girls with eating patterns closest to the DASH diet guidelines gained the least weight, and girls whose diets least resembled the DASH diet program had the highest average BMI readings.

Read an article on 8 foods that lower blood pressure and blood cholesterol.

Want to see another highly rated healthy eating plan? Check out the Mediterranean Diet.

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The information on this website is for informational purposes only and is not intended to replace medical advice or diagnose or treat any health condition. The statements on this site have not been evaluated by the Food and Drug Administration.