DASH stands fordietary approaches to stop hypertension and was developed in the early 1990s when the National Institutes of Health was researching ways to lower blood pressure.
It emphasizes low-sodium, nutrient-dense foods like fresh vegetables and fruits, along with whole grains, nuts, seeds, and legumes. It also includes low-fat dairy and lean meat in moderation.
Although not specifically intended for weight loss, the DASH diet has been shown in some studies to help people lose weight by helping them cut back on processed foods and salty or sugary snacks.
No foods are forbidden on the diet, but the plan suggests limiting sugary items like candy, cookies, and soda to fewer than five servings a week, and limiting alcohol to no more than one serving a day for women and two for men, per CDC recommendations.
The diet also recommends cutting back on red meat, fat, and sodium.
If you are looking to lose, maintain, or gain weight, the DASH diet offers several calorie levels, from 1,600 calories a day to 3,000.
While the diet "is very safe and sustainable for anybody who's looking to eat healthier," registered dietitian Lisa Sasson previously told Insider,a possible pitfall of the plan is that it includes very broad recommendations, and some people may need more specific guidance if they lack experience in cooking or meal planning, according to Harvard Health.
Otherwise, here's what you can expect to eat on DASH.
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The DASH diet is more than half carbs, and experts say it's one of the healthiest ways to eat - INSIDER
