DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report

For the eighth consecutive year, U.S. News and World Report ranked the National Institutes of Health - developed DASH Diet “best overall” diet among nearly 40 it reviewed.

DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report. Image credit: Keith Weller, USDA ARS

New research suggests that combining DASH, or Dietary Approaches to Stop Hypertension, with a low-sodium diet has the potential to lower blood pressure as well as or better than many anti-hypertension medications.

With its focus on vegetables, fruits, whole grains, low-fat dairy, and lean proteins, DASH, tied this year for “best overall” diet and was ranked No. 1 in the “healthy eating” and “heart disease prevention” categories.

Researchers funded by NIH’s National Heart, Lung, and Blood Institute (NHLBI) developed DASH to prevent and treat high blood pressure, but the diet also has proven highly effective in lowering blood cholesterol.

Previous research has shown that people who follow the DASH diet may be able to reduce their blood pressure by a few points in just two weeks. Over time, their systolic blood pressure (the top number in a blood pressure reading) could drop by eight to 14 points, which significantly reduces the risk of cardiovascular disease.

The positive health effects could be even greater if DASH is combined with a low sodium diet.

An NHLBI-funded study of more than 400 adults with prehypertension, or stage 1 high blood pressure, found that the combination of a low-salt diet with DASH substantially lowers systolic blood pressure. Overall, participants who started out with the highest blood pressure achieved the greatest reductions.

DASH is not a fad diet, but a healthy eating plan that supports long-term lifestyle changes. It is low in saturated fat, trans fat, and cholesterol.

It emphasizes fruits, vegetables, and low-fat dairy foods, and includes whole grains, poultry, fish, lean meats, beans, and nuts. It is rich in potassium, calcium, and magnesium, as well as protein and fiber. However, it calls for a reduction in high fat red meat, sweets, and sugary beverages.

The DASH diet was one of 38 diets reviewed and scored by the U.S. News and World Report’s panel of health experts.

To receive top ratings a diet must be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease. (National Institutes of Health)

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