The DASH, or Dietary Approaches to Stop Hypertension, Diet was developed based on clinical research funded primarily by the National Heart, Lung, and Blood Institute and other affiliates of the NIH. It is known as a “combination diet” and according to NIH.gov “is rich in fruits, vegetables, and low fat dairy foods… low in saturated and total fat. It is also low in cholesterol, high in dietary fiber, potassium, calcium, and magnesium, and moderately high in protein.”
Based on a 2,000 calorie diet, recommended servings are: 7-8 of grains; 4-5 of both fruits and vegetables; 2 or less of lean meats and 4-5 per week of seeds, nuts, and legumes; 2-3 of dairy; and limited fats and sweets. While the DASH diet was developed for circulatory health, it can also serve as a weight loss plan if adapted correctly for appropriate calorie intake.