Milly Gaines
The DASH diet, or Dietary Approaches to Stop Hypertension, is a diet that focuses on fruits, vegetables, whole grains, and lean meats. It is recommended for people who want to prevent or treat high blood pressure and reduce their chances of developing heart disease. The diet is low in red meat, salt, added sugars, and fat. It recommends vegetable oils over other oils and suggests low-fat mayonnaise and light salad dressings. While the DASH diet does not list specific foods to eat, it does specify the number of servings and serving sizes for each food group. There are also recipes for low-fat mayonnaise that can be used on the DASH diet.
| Characteristics | Values |
|---|---|
| Mayonnaise allowed on the DASH diet | Yes, low-fat mayonnaise |
| Number of servings | 15 mL (1 tbsp) |
| DASH diet | Focuses on fruits, vegetables, whole grains, and lean meats |
| Recommends vegetable oils over other oils | |
| Keeps added sugars to a minimum | |
| Restricts salt intake |
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What You'll Learn
Mayonnaise recipe for the DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet is a plant-based diet that focuses on fruits, vegetables, whole grains, and lean protein sources. It is recommended for people who want to prevent or treat high blood pressure and reduce their risk of heart disease. While the DASH diet doesn't list specific foods to eat, it does recommend consuming low-fat dairy and vegetable oils, such as canola, corn, olive, or safflower oil, over other oils. It also suggests limiting your intake of added sugars, salt, and saturated fats.
Mayonnaise is not typically considered a health food, but you can make a low-fat mayonnaise recipe that aligns with the DASH diet recommendations. Here is a simple recipe you can follow:
Ingredients:
- 1 egg yolk
- 1 teaspoon of Dijon mustard
- 1 teaspoon of lemon juice
- 1/2 cup of vegetable oil (such as canola, corn, olive, or safflower oil)
- A pinch of salt and pepper, to taste
Instructions:
- In a bowl, whisk together the egg yolk, Dijon mustard, and lemon juice until well combined.
- Slowly drizzle in the vegetable oil while continuously whisking until the mixture thickens and emulsifies. This process should take a few minutes.
- Season with a pinch of salt and pepper to taste, and whisk to combine.
- Transfer the mayonnaise to an airtight container and store it in the refrigerator until ready to use.
Note: This recipe uses a small amount of oil to reduce the fat content compared to traditional mayonnaise. You can also use an oil spray to control the amount of oil added. Additionally, you can experiment with adding spices and herbs to enhance the flavor of your mayonnaise while keeping it DASH-diet friendly. Remember to always practice portion control and enjoy your homemade low-fat mayonnaise as part of a balanced diet.
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Recommended oils for the DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet is a flexible and balanced eating plan that helps create a heart-healthy eating pattern for life. It is often recommended to treat high blood pressure and reduce the chance of developing heart disease. The DASH diet recommends vegetable oils over other oils. These include margarine and oils such as:
- Canola
- Corn
- Olive
- Safflower
The DASH diet also recommends low-fat mayonnaise and light salad dressings. It is important to limit your intake of foods high in saturated fats, such as fatty meats, full-fat dairy, and oils like coconut and palm oil.
The number of servings you can eat depends on your daily calorie needs. However, the DASH diet recommends eating more vegetables, fruits, whole grains, and lean protein sources. It also suggests limiting your intake of added sugars and salt.
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DASH diet and blood pressure
The DASH diet, or Dietary Approaches to Stop Hypertension, is an eating plan designed to help treat or prevent high blood pressure and reduce the chance of developing heart disease. It is not a strict diet that forbids certain foods but rather encourages healthier options, allowing room for less healthy foods in moderation. The DASH diet is based on the observation that high blood pressure is much less common in people who follow a plant-based diet.
The DASH diet recommends eating more fruits, vegetables, and low-fat or fat-free dairy foods, as well as whole grains, lean protein sources like fish, poultry, and beans, and nuts. It suggests limiting sodium intake to 1,500 milligrams a day (about 2/3 teaspoon of salt) and reducing added sugars, red meat, sweets, sugary drinks, and foods high in saturated fats like fatty meats, full-fat dairy, and oils such as coconut and palm oil. Vegetable oils, such as canola, corn, olive, or safflower oil, are recommended over other oils, and low-fat mayonnaise and light salad dressings are suggested.
The DASH diet has been proven effective in lowering blood pressure levels in numerous studies. For example, the PREMIER trial found that participants following the DASH diet plus sodium reduction experienced an average systolic blood pressure reduction of 7.1 mmHg in those without hypertension and 11.5 mmHg in those with hypertension. Another study showed that people on the DASH-Sodium plan, which combines the DASH diet with reduced sodium intake, reported lower blood pressure than those on a typical American diet.
The DASH diet is not just beneficial for blood pressure control but may also promote weight loss. This is likely due to the smaller portions and lower amounts of sugar, fats, and salt in the recommended foods. Additionally, a 2020 study found that following a DASH diet containing at least 126 grams of lean protein helped older adults over 65 with obesity reduce body fat.
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DASH diet and heart disease
The DASH (Dietary Approaches to Stop Hypertension) diet is a flexible and balanced eating plan that helps create a heart-healthy lifestyle. It was named the "Best Heart-Healthy Diet" and the "Best Diet for High Blood Pressure" by US News & World Report in 2025. The DASH diet is recommended for people who want to prevent or treat high blood pressure and reduce their chances of developing heart disease.
The DASH diet focuses on fruits, vegetables, whole grains, and lean meats. It recommends vegetable oils, such as canola, corn, olive, or safflower, over other oils and suggests low-fat mayonnaise and light salad dressings. It also recommends low-fat or fat-free dairy products and lean protein sources like fish, poultry, and beans. The diet is low in red meat, salt, added sugars, and saturated fats.
High blood pressure, or hypertension, is a serious health concern linked to an increased risk of heart disease, kidney failure, and stroke. It affects nearly half of the world's population, and the chances of developing it increase with age. The DASH diet helps lower blood pressure and total cholesterol levels, reducing the risk of heart disease.
The DASH diet is based on two studies, DASH and DASH-Sodium, which examined the impact of dietary changes on blood pressure. The DASH diet had the greatest effect on lowering blood pressure, with participants seeing results within two weeks. The diet also reduced total cholesterol and low-density lipoprotein (LDL), or "bad cholesterol".
In addition to the DASH diet, other lifestyle changes can help reduce the risk of heart disease. These include stopping smoking, regular exercise, and monitoring blood pressure. Making small, gradual changes to your diet over time can also help you stay committed to a healthier lifestyle.
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DASH diet and lean protein sources
The DASH diet, or Dietary Approaches to Stop Hypertension, is a diet recommended for people who want to prevent or treat high blood pressure and reduce their chance of developing heart disease. The diet focuses on fruits, vegetables, whole grains, and lean meats.
When it comes to lean protein sources, the DASH diet recommends choosing lean cuts of meat and eating red meat only occasionally—no more than once or twice a week. Lean protein sources are an important part of the DASH diet, as they provide essential nutrients while helping to reduce body fat. A 2020 study found that following a DASH diet containing at least 126 grams of lean protein helped older adults over 65 with obesity reduce body fat.
Some examples of lean protein sources that are consistent with the DASH diet include:
- Fish: Fish is an excellent source of lean protein and is rich in omega-3 fatty acids, which have anti-inflammatory properties. Examples of low-mercury fish options include salmon, tuna, cod, and tilapia.
- Poultry: Chicken and turkey are good alternatives to red meat. Remove the skin before cooking to reduce the fat content.
- Beans: Beans and other legumes, such as kidney beans, lentils, and chickpeas, are plant-based sources of lean protein that are also high in fibre and various vitamins and minerals.
- Nuts and seeds: While they are calorie-dense, nuts and seeds like almonds, peanuts, walnuts, and sunflower seeds are good sources of plant-based protein and healthy fats.
It is important to note that the DASH diet doesn't list specific foods to eat but provides general guidelines to follow. The number of servings of lean protein one should consume will depend on the individual's calorie intake and overall health goals.
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Frequently asked questions
The DASH diet stands for Dietary Approaches to Stop Hypertension. It is recommended for people who want to prevent or treat high blood pressure and reduce their chance of developing heart disease.
The DASH diet emphasizes fruits and vegetables, whole grains, lean protein sources like chicken, fish, and beans, and low-fat or fat-free dairy products. It also recommends vegetable oils and low-fat mayonnaise.
Yes, low-fat mayonnaise is allowed on the DASH diet. There are also specific recipes for mayonnaise that conform to the DASH diet, which involve the slow addition of oil while constantly beating.
The DASH diet recommends limiting foods high in added sugars, such as candy and soda, and foods high in saturated fats, such as fatty meats, full-fat dairy, and coconut or palm oil. It also involves reducing salt intake.
The DASH diet has been found to effectively reduce blood pressure, particularly in people who already have high blood pressure. It has also been shown to lower total cholesterol and "bad" cholesterol (LDL).
