A Diet With a Purpose: The DASH Diet

A Diet with a Purpose

Of all the diets out there, few are geared toward specific goals outside of weight loss. DASH (which stands for Dietary Approaches to Stop Hypertension) is one such diet that does. Its goal is to lower high blood pressure. Its secondary goals are to promote healthy eating and maintaining healthy weight.

As part of the process, DASH has rigorous and detailed guidelines for dieters. It involves the reduction of sodium, trans fat, sugar, alcohol consumption, and calorie intake, while promoting the consumption of healthy foods as well as following a daily exercise program. Also, DASH details a daily serving consumption for the various food groups.

How Did DASH Diet Come into Existence?

DASH resulted from studies made on hypertension by the National Heart, Lung and Blood Institute (NHLBI) of the National Institute of Health (NIH), a part of the U.S. Department of Health and Human Services. The study into a proper diet to lower high blood pressure went from August of 1993 to July 1997.

The studies concluded that dietary patterns which involved high levels of certain minerals and fibers were often associated with low blood pressures. DASH was formed as part of this research and was later tested, proving that the diet can reduce high blood pressure.

Interestingly, this particular diet has some clout over numerous fad diets. It has research behind it. In addition, it promotes more than weight-loss, something that was secondary to its intended purpose.

The Recommended Guidelines

The following guidelines were created out of the research and testing of the diet. The guidelines set

rules for eating and exercise

the amount of servings needed per day needed to make DASH work.

A breakdown of the guidelines (according to Love to Know website) for eating and exercising are the following:

• Limit daily sodium intake between 1500 mg and 2300 mg per day.
• Limit your consumption of Trans fat, saturated fat and cholesterol.
• Increase the number of fruits, vegetables and low-fat dairy foods.
• Increase fiber intake by choosing whole grain products.
• Limit the amount of sugar and sugar derivatives in your diet.
• Reduce alcohol consumption.
• Follow a moderate exercise program for at least 30 minutes per day such as brisk walking, weight training, biking or aerobics.

Daily servings for each food are based on three caloric intakes per day (depending on what a person chooses or the doctors and nutritionists recommend for an individual). The suggested calorie intakes are 1,600 calories/day; 2,600 calories/day; and 3,100 calories/day.

A break-down of servings for each calorie group is as follows according to NHLBI’s website. The are:

• Grain: 6 servings (1600 cal.); 10-11 (2600 cal.); 12-13 (3100 cal.)
• Vegetables: 3-4 servings (1600 cal.); 5-6 (2600 cal.); 6 (3100 cal.)
• Fruits: 4 servings (1600 cal.); 5-6 (2600 cal.); 6 (3100 cal.)
• Fat-free or low-fat milk and milk products: 2-3 servings (1600 cal.); 3 (2600 cal.); 3-4 (3100 cal.)
• Lean meats, poultry, and fish: 3-6 servings (1600 cal.); 6 (2600 cal.); 6-9 (3100 cal.)
• Nuts, seeds, and legumes: 3 servings per week (1600 cal.); 1 per day (2600 cal.); 1/day (3100 cal.)
• Fats and oil: 2 servings (1600 cal.); 3 (2600 cal.); 4 (3100 cal.)
• Sweets and added sugars: 0 servings (1600 cal.); less than 2 (2600 cal.); less than 2 (3100 cal.)

Why Does DASH Matters?

By all accounts, DASH is a diet that can go beyond its intended purpose of lowering one’s blood pressure. The diet is one that can reduce weight or maintain weight for those who exercise regularly. Also, this diet’s guidelines are not merely geared at losing weight quickly for dieters; it’s more about changing eating habits and creating a healthier one.

It’s a rarity that diets are intended to go beyond weight loss. However, this is not how it started and it is still used for lowering blood pressure. It’s more than getting you to a healthy weight; it’s for making you healthy.

In 2025, DASH ended up being modified to handle another life-threatening condition. DASH4D is not just designed for healthy weight or blood pressure. This variation is designed to help patients control and treat their type 2 diabetes.

To do so it concentrates on” glycemic control and glucose variability” in this condition.

Accolades

What also sets the diet apart from others is the endorsements it has received over the years. Here are few examples listed on the website dashdiet.org (retrieved 2025):

National Heart, Lung, and Blood Institute of the US Department of Health and Services;

• American Heart Association
• 2025 Dietary Guidelines for Americans
• 2011 AHA Treatment Guidelines for Women
• The Mayo Clinic

DASH diet has been around for a while. And that’s for a good reason. It helps with what it was designed to do. Also, it gives patients and those dieting a chance to improve their overall health.

WORK CITED

1. Anderson, Michelle (retrieved 2010): “DASH Diet Guideline”: Love to Know.Com: https://www.lovetoknowhealth.com/diet-and-nutrition/dash-diet-guidelines
2. “Your Guide to Lowering Your Blood Pressure with DASH –How Do I Make the DASH? (retrieved 2010 and revised for 2025)”: National Heart, Lung and Blood Institute of the National Institute of Health: https://www.nhlbi.nih.gov/sites/default/files/publications/tlc-508.pdf
3. “The DASH Diet Eating Plan (retrieved in 2025)”: dashdiet.org