It has been 20 years since the first publication of the Dietary Approaches to Stop Hypertension (DASH) diet. This diet emphasizes foods rich in protein, fiber, magnesium and calcium such as fruits and vegetables, beans, nuts, whole grains, fish (salmon, herring, and tuna) and low-fat dairy. It limits foods rich in saturated fat and sugars. The DASH diet has been proven in study after study to reduce both systolic and diastolic blood pressure across a wide range of ethnic groups. While not specifically a weight-loss diet or a low sodium diet, DASH has been proven to cause moderate weight loss and, because of the types of foods used, reduce dietary sodium intake.
Yet adherence to DASH on a national level is poor, with studies showing that