9 Health Benefits of The Dash Diet

For high blood pressure, the NIH funded several 1990s studies that led to the DASH diet. They found that the DASH diet lowered blood pressure without weight loss or sodium restriction. With weight loss and sodium restriction, the DASH diet lowers blood pressure.

Decrease Hypertension



Further research shows that a higher fat DASH diet, replacing 10% of total daily carbohydrates calories with unsaturated fat, lowers blood pressure, LDL cholesterol, and triglycerides like the original DASH diet without lowering HDL cholesterol.

Lower Cholesterol



Most cardiovascular diseases, including heart attack and stroke, are linked to hypertension. Since it lowers and normalizes blood pressure, the DASH diet can reduce cardiovascular disease by 20%. It reduces stroke risk by 19% and heart failure risk by 29%.

Reduce Cardiovascular Diseases



The DASH diet is good for weight loss, especially in overweight and obese people. A 24-week meta-analysis found that adults on the DASH diet lost more weight than those on a calorie-restricted standard American diet.

Weight Loss



A 20% reduction in future type 2 diabetes risk is linked to the DASH diet. Prediabetes and type 2 diabetes are preceded by insulin resistance, which raises blood sugar.

Less Type 2 Diabetes



Metabolic syndrome involves high blood pressure, blood sugar, abdominal obesity, low HDL cholesterol, and high triglycerides. These biomarkers can be improved with the DASH diet to prevent and treat metabolic syndrome.

Enhance Metabolic Syndrome



Due to its high vitamin, mineral, fiber, and antioxidant content, the DASH diet lowers the risk of colorectal and breast cancer. 

Reduce Cancer Risk



Compared to SAD, DASH lowers serum uric acid and gout risk. Gout is a metabolic disease linked to high blood pressure and other cardiovascular diseases, so the DASH diet may help treat all conditions.

Lower Gout Risk



DASH diets reduce kidney disease risk by limiting red meat and processed foods and increasing nuts, legumes, and low-fat dairy. High fruit and vegetable calcium, phytates, magnesium, and citrate intake reduces kidney stone risk in the DASH diet.

Improve Kidney Health



also see

also see

10 Best Food Sources of Lean Protein

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