Atkins-Inspired Dash Diet: A Low-Carb, Heart-Healthy Option?

The Atkins diet is a low-carb lifestyle, but research has shown that the saturated fat in low-fat or fat-free dairy products is not harmful. The National Heart, Lung and Blood Institute developed the Dietary Approaches to Stop Hypertension, or DASH diet, which is a low-sodium, low-fat, high-fiber approach that was developed to help lower blood pressure and cholesterol. The DASH diet is sometimes recommended by doctors to help treat high blood pressure or hypertension, which affects 1 in 3 American adults.

What is the DASH diet?

The DASH diet is a low-sodium, low-fat, high-fiber approach that was developed to support lower blood pressure and healthy cholesterol levels. The National Heart, Lung and Blood Institute’s Dietary Approaches to Stop Hypertension—the DASH diet—is a low-sodium, low-fat, high-fiber approach that was developed to lower blood pressure and cholesterol. The DASH diet is sometimes recommended by doctors to treat high blood pressure or hypertension, which affects 1 in 3 American adults. Untreated high blood pressure may lead to heart disease, stroke, congestive heart failure, kidney disease and blindness. The DASH diet had its debut at a meeting of the American Heart Association in 1996. In 1997 it was published in the New England Journal of Medicine.

The sample meal plans for the DASH diet provided by the National Heart Lung and Blood Institute (NHLBI) are based on 1,600, 2,000 or 2,600 calories daily. The DASH diet also recommends low-fat or fat-free dairy products and to limit saturated fat, but within the context of a low carb lifestyle like Atkins 100 (or Atkins 20® and Atkins 40®), research has shown that the saturated fat in these foods is not harmful. A 2007 study in Lipids one group of participants followed a low carb diet and consumed three times the levels of saturated fats, while a second group of participants followed a low-fat diet. After 12 weeks, both groups lost weight, but the low carb group had lower saturated fat blood levels than the low-fat group, even though the low-fat group consumed less saturated fat.

In a 2008 study in Progress in Lipid Research, a group of average-weight men who typically consumed the Standard American Diet (SAD) as recommended by the U.S. Dietary Guidelines, followed a low carb diet consisting of about 80 to 100 grams of Net Carbs a day, which contained more saturated fat than the diet they had been following.

The DASH diet is a low-sodium, low-fat, high-fiber approach that was developed to support lower blood pressure and healthy cholesterol levels. The National Heart, Lung and Blood Institute’s Dietary Approaches to Stop Hypertension—the DASH diet—is a low-sodium, low-fat, high-fiber approach that was developed to lower blood pressure and cholesterol. The DASH diet is sometimes recommended by doctors to treat high blood pressure or hypertension, which affects 1 in 3 American adults. Untreated high blood pressure may lead to heart disease, stroke, congestive heart failure, kidney disease and blindness. The DASH diet had its debut at a meeting of the American Heart Association in 1996. In 1997 it was published in the New England Journal of Medicine.

What do you eat on the DASH diet?

The DASH diet is a low-sodium, low-fat, high-fiber approach that was developed to support lower blood pressure and healthy cholesterol levels. The National Heart, Lung and Blood Institute’s Dietary Approaches to Stop Hypertension is a low-sodium, low-fat, high-fiber approach that was developed to lower blood pressure and cholesterol. The DASH diet is sometimes recommended by doctors to treat high blood pressure or hypertension, which affects 1 in 3 American adults. Untreated high blood pressure may lead to heart disease, stroke, congestive heart failure, kidney disease and blindness.

The DASH diet does not list specific foods to eat. Instead, it recommends eating a lot of fruit, swapping refined grains for whole grains, choosing fat-free or low fat dairy products, choosing lean protein sources like fish, poultry, and beans, cooking with vegetable oils, limiting your intake of foods high in added sugars, like soda and candy, and limiting your intake of foods high in saturated fats like fatty meats, full-fat dairy, and oils like coconut and palm oil. The number of servings you can eat depends on how many calories you consume.

Examples of fruits you can eat include apples, pears, peaches, berries, and tropical fruits like pineapple and mango. Examples of whole grains include whole-wheat or whole-grain bread, whole-grain breakfast cereals, brown rice, bulgur, quinoa, and oatmeal. All vegetables are allowed on the DASH diet. Examples of vegetables you can eat include 1/2 cup (about 45 g) of sliced vegetables — raw or cooked — like broccoli, carrots, squash or tomatoes.

Examples of a meal you might eat for breakfast that includes eggs are 2 boiled eggs, 2 slices of turkey bacon with 1/2 cup (38 g) of cherry tomatoes, 1/2 cup (80 g) of baked beans, and 2 slices of whole-wheat toast, plus 1/2 cup (120 ml) of fresh orange juice. Yes, you can include potatoes in a DASH diet. For example, you might plan to eat 3 oz (85 g) of salmon cooked in 1 tsp (5 ml) of vegetable oil with 1 cup (300 g) of boiled potatoes and 1.5 cups (225 g) of boiled vegetables.

Dairy products on the DASH diet should be low in fat. Examples include skim milk, low-fat cheese, and yogurt. Choose lean cuts of meat and try to eat a serving of red meat only occasionally — no more than once or twice a week. These include almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidney beans, lentils, and split peas. The DASH diet recommends vegetable oils over other oils.

How the DASH diet compares to Atkins

The DASH diet is a low-sodium, low-fat, high-fiber approach that was developed to support lower blood pressure and healthy cholesterol levels. The National Heart, Lung and Blood Institute’s Dietary Approaches to Stop Hypertension—the DASH diet—is a low-sodium, low-fat, high-fiber approach that was developed to lower blood pressure and cholesterol. The DASH diet is sometimes recommended by doctors to treat high blood pressure or hypertension, which affects 1 in 3 American adults. Untreated high blood pressure may lead to heart disease, stroke, congestive heart failure, kidney disease and blindness. The DASH diet had its debut at a meeting of the American Heart Association in 1996. In 1997 it was published in the New England Journal of Medicine.

The DASH diet recommends low-fat or fat-free dairy products and to limit saturated fat, but within the context of a low-carb lifestyle like Atkins. A 2007 study in Lipids showed that the saturated fat in these foods is not harmful. A 2008 study in Progress in Lipid Research showed that a group of average-weight men who typically consumed the Standard American Diet (SAD) as recommended by the U.S. Dietary Guidelines, followed a low-carb diet consisting of about 80 to 100 grams of Net Carbs a day, which contained more saturated fat than the diet they had been following.

The DASH diet is a low-sodium, low-fat, high-fiber approach that was developed to support lower blood pressure and healthy cholesterol levels. The National Heart, Lung and Blood Institute’s Dietary Approaches to Stop Hypertension—the DASH diet—is a low-sodium, low-fat, high-fiber approach that was developed to lower blood pressure and cholesterol. The DASH diet is sometimes recommended by doctors to treat high blood pressure or hypertension, which affects 1 in 3 American adults. Untreated high blood pressure may lead to heart disease, stroke, congestive heart failure, kidney disease and blindness. The DASH diet had its debut at a meeting of the American Heart Association in 1996. In 1997 it was published in the New England Journal of Medicine.

The DASH diet is a low-sodium, low-fat, high-fiber approach that was developed to support lower blood pressure and healthy cholesterol levels. The National Heart, Lung and Blood Institute’s Dietary Approaches to Stop Hypertension—the DASH diet—is a low-sodium, low-fat, high-fiber approach that was developed to lower blood pressure and cholesterol. The DASH diet is sometimes recommended by doctors to treat high blood pressure or hypertension, which affects 1 in 3 American adults. Untreated high blood pressure may lead to heart disease, stroke, congestive heart failure, kidney disease and blindness. The DASH diet had its debut at a meeting of the American Heart Association in 1996. In 1997 it was published in the New England Journal of Medicine.

The DASH diet is a low-sodium, low-fat, high-fiber approach that was developed to support lower blood pressure and healthy cholesterol levels. The National Heart, Lung and Blood Institute’s Dietary Approaches to Stop Hypertension—the DASH diet—is a low-sodium, low-fat, high-fiber approach that was developed to lower blood pressure and cholesterol. The DASH diet is sometimes recommended by doctors to treat high blood pressure or hypertension, which affects 1 in 3 American adults. Untreated high blood pressure may lead to heart disease, stroke, congestive heart failure, kidney disease and blindness. The DASH diet had its debut at a meeting of the American Heart Association in 1996. In 1997 it was published in the New England Journal of Medicine.

6 tips for a low carb DASH diet

The DASH diet is a low-sodium, low-fat, high-fiber approach that was developed to support lower blood pressure and healthy cholesterol levels. The National Heart, Lung and Blood Institute’s Dietary Approaches to Stop Hypertension—the DASH diet—is a low-sodium, low-fat, high-fiber approach that was developed to lower blood pressure and cholesterol. The DASH diet is sometimes recommended by doctors to treat high blood pressure or hypertension, which affects 1 in 3 American adults. Untreated high blood pressure may lead to heart disease, stroke, congestive heart failure, kidney disease and blindness.

The sample meal plans for the DASH diet provided by the National Heart Lung and Blood Institute (NHLBI) are based on 1,600, 2,000 or 2,600 calories daily.

• Choose lean proteins such as fish, skinless poultry, and legumes.
• Select whole grains such as quinoa, brown rice, and whole wheat bread.
• Include low-fat or fat-free dairy products such as yogurt, milk, and cheese.
• Limit saturated fat by avoiding fried foods, fatty meats, and high-fat dairy products.
• Choose healthy fats such as avocado, nuts, and olive oil.
• Stay hydrated by drinking plenty of water and limiting your intake of sugary drinks.

The DASH diet is a flexible and sustainable approach to healthy eating that can be tailored to individual needs and preferences.

A low carb DASH diet menu

The DASH diet is a low-sodium, low-fat, high-fiber approach that was developed to support lower blood pressure and healthy cholesterol levels. The National Heart, Lung and Blood Institute’s Dietary Approaches to Stop Hypertension—the DASH diet—is a low-sodium, low-fat, high-fiber approach that was developed to lower blood pressure and cholesterol. The DASH diet is sometimes recommended by doctors to treat high blood pressure or hypertension, which affects 1 in 3 American adults.

The sample meal plans for the DASH diet provided by the National Heart Lung and Blood Institute (NHLBI) are based on 1,600, 2,000 or 2,600 calories daily.

A low-carb DASH diet menu can be created by limiting the intake of sodium and fats while increasing the intake of fibers. Here is a sample low-carb DASH diet menu for a day:

• Breakfast: Scrambled eggs with spinach and tomatoes, served with a slice of whole-grain toast
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing
• Snack: A handful of almonds and a piece of fruit (such as an apple or a banana)
• Dinner: Baked salmon with roasted vegetables (such as broccoli and carrots)
• Dessert: A small serving of Greek yogurt with berries

This menu provides a balanced and nutritious meal plan that is low in carbohydrates and high in fiber, while also meeting the DASH diet's recommendations for low-fat and low-sodium intake.

Frequently asked questions