Diabetes and Lipid Clinic of Alaska



The Dash Diet 

A person’s diet is an important factor in overall health, as it can impede or improve a person’s risk for various medical conditions. One of these conditions is high blood pressure, or hypertension. Studies by the National Heart, Lung, and Blood Institute (NHLBI) support dietary guidelines that modify food consumption behaviors and decrease sodium intake.  These dietary guidelines are commonly referred to as “the DASH diet” (“Dietary Approaches to Stop Hypertension”).  The DASH diet limits the intake of saturated fats and cholesterol, while encouraging appropriate portions of nutrient rich foods (based on a person’s overall calorie needs). The DASH diet along with the additional recommendations to limit sodium (salt) intake has been proven to significantly lower blood pressure in those with hypertension.  The DASH diet may also improve cholesterol levels.  People are encouraged to speak with their physician and dietitian about implementing the DASH diet eating plan, and how to appropriately manage their blood pressure. 

The DASH diet is not considered as a “weight-loss diet” however weight loss may be an outcome of following the diet, if the calories eaten daily are less than what are used.   For example, a person who has been maintaining their current weight (who normally exercises 15 minutes  per day, and eats 3100 calories a day) may  experience ~ 1 lb weight loss per week if they choose to follow the 2600 calorie/day DASH diet guidelines while increasing their daily exercise to >30 minutes collectively daily.  The DASH diet guidelines can be adjusted according to individual needs; 1600 calorie, 2000 calorie, 2600 calorie, and 3100 calorie diet guidelines are available.  People wanting to also achieve weight loss may want to discuss their overall energy needs with a dietitian, in order to assist them with achieving healthy, intentional weight loss goals.

Please feel free to follow the following link to the National Institutes of Health’s National Heart, Lung, and Blood Institute’s webpage. Feel free to download the Dash Eating Plan Guidelines and Tips from these websites:

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Other online resources:

Mayo clinic – Dash diet recipes

The Dash Diet:

The information on this Web page is provided for educational purposes. You understand and agree that this information is not intended to be, and should not be used as, a substitute for medical treatment by a health care professional. You agree that Diabetes and Lipid Clinic of Alaska is not making a diagnosis of your condition or a recommendation about the course of treatment for your particular circumstances through the use of this Web page. You agree to be solely responsible for your use of information contained on this Web page

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