The internet is full of fabulous facts about everything from current events to the history basket weaving and dash diet fun facts. Because of this, as we research for our daily content on food trucks, food carts and street food, we stumble upon some items of knowledge that we just did not know.
We have decided when these fun facts pop up, that we would share them with our readers in our section titled “Did You Know?”
For today’s Did You Know we will look at the DASH Diet.
DASH Diet Facts: The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute (part of the National Institutes of Health, an agency of the United States Department of Health and Human Services) to prevent and control hypertension.
- The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts, and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats.
- US News and World Report has ranked the DASH Diet as the number one diet for 5 straight years.
The DASH eating plan:
- Emphasizes vegetables, fruits, and fat-free or low-fat dairy products
- Includes whole grains, fish, poultry, beans, seeds, nuts, and vegetable oils
- Limits sodium, sweets, sugary beverages, and red meats
In terms of nutrition content, DASH is:
- Low in saturated and trans fats
- Rich in potassium, calcium, magnesium, fiber, and protein
The DASH eating plan is lower in sodium (mostly from salt) than the typical American diet. The DASH research showed that an eating plan containing 2,300 milligrams (mg) of sodium per day lowered blood pressure. An eating plan containing only 1,500 mg of sodium per day even further lowered blood pressure.
Below is a table that shows the daily nutrient goals, including potassium, used in the DASH diet.
Daily Nutrient Goals Used in the DASH Studies (for a 2,000-Calorie Eating Plan)
|Total fat||27% of calories|
|Saturated fat||6% of calories|
|Protein||18% of calories|
|Carbohydrate||55% of calories|
* 1,500 mg of sodium was a lower goal tested and found to be even better for lowering blood pressure. It worked very well for middle-aged and older adults, African Americans, and people who already had high blood pressure.
g = grams; mg = milligrams
DASH Diet Facts We Missed
Please feel free to let us know if we may have missed some DASH Diet facts in the comment section below. We always love to add to these lists. If we can verify that the facts is just that, a fact, we will give the reader credit in the article.
Reference: Wikipedia: Facts about the DASH Diet
Please Note: We do not recommend following this or any diet, please consult your physician before attempting.