The Dietary Approaches to Stop Hypertension (DASH) diet, developed in the 1990s with support from the National Heart, Lung, and Blood Institute, is more than just a diet; it's a proven approach to managing blood pressure and improving overall health through nutrition. If you're trying to manage your blood pressure or a heart condition, chances are your doctor will suggest the DASH diet. This article explores the DASH diet, its principles, benefits, and how meal delivery services can make following this heart-healthy eating plan easier and more convenient.
Understanding the DASH Diet
The DASH diet focuses on fresh, low-sodium foods, emphasizing nutrients like magnesium, potassium, and calcium, which are known to help lower blood pressure. It was part of several studies designed to determine if hypertension, or high blood pressure, could be managed through diet alone. The diet isn’t just for people with high blood pressure; it’s a healthy dietary approach for almost everyone and it matches nutritional recommendations for preventing many diseases including diabetes, cancer and osteoporosis.
How DASH Works
The standard version of the DASH diet limits sodium consumption to 2,300 milligrams (mg) per day, equivalent to about a teaspoon of table salt. For stricter sodium control, a lower sodium version limits intake to 1,500 mg per day. This contrasts sharply with the average American diet, which contains about 3,400 mg of sodium daily.
Key Components of the DASH Diet
The Mayo Clinic suggests the following food guidelines and foods to limit:
- Fruits: 4-5 servings per day
- Vegetables: 4-5 servings per day
- Low-fat dairy products: 2-3 servings per day
- Grains (pasta, bread, cereal, and rice): 6-8 servings per day
- Fish and poultry: One serving or less per day
- Fats and oils: 2-3 servings per day
- Nuts, legumes, and seeds: 4-5 servings per week
Foods to limit on the DASH diet include:
- Sugary drinks
- Desserts
- Red meat
- Full-fat dairy products
Benefits of the DASH Diet
Some patients who followed the DASH diet lowered their blood pressure and improved their health. The DASH diet isn’t just for people with high blood pressure; it’s a healthy dietary approach for almost everyone and it matches nutritional recommendations for preventing many diseases including diabetes, cancer and osteoporosis.
Read also: Delicious DASH Diet Treats
Tips for DASH Diet Success
Following the DASH diet requires some initial education about recommended foods, servings and portion sizes. Once you have those down, you’ll see that you have a wide range of food choices to enjoy. Here are some tips for DASH diet success:
- Read up: There are lots of great books and online resources about the DASH diet. Have one handy for reference as you transition to the diet.
- Check labels: Many prepared foods including soups, dressings, seasonings, and deli meat, are high in sodium. Learn to read the labels so you can track your intake of salt and other nutrients.
- Plan ahead: Restaurant meals tend to be very high in sodium and portion sizes are usually large. If you’re going out to eat, check the menu online ahead of time to make an informed choice so you can adhere to DASH diet guidelines.
The Role of Meal Delivery Services in Supporting the DASH Diet
While the DASH diet emphasizes whole, unprocessed foods, the reality is that cooking meals from scratch can be time-consuming, especially for those with busy lifestyles. This is where DASH diet meal delivery services come in. These services provide a convenient way to adhere to the DASH diet by delivering pre-planned and prepared low-sodium meals directly to your door.
Benefits of Using a Meal Delivery Service for the DASH Diet
- Convenience: Meal delivery services eliminate the need for meal planning, grocery shopping, and cooking, saving you valuable time and effort.
- Portion Control: Many services offer portion-controlled meals, which can help with weight management.
- Nutritional Accuracy: Registered dietitians often design DASH diet meal plans, ensuring that each meal meets the recommended nutritional guidelines.
- Variety: Meal delivery services offer a wide variety of DASH-friendly meals, preventing boredom and making it easier to stick to the diet long-term.
- Reduced Sodium Intake: These services carefully control the sodium content of their meals, making it easier to stay within the DASH diet's recommended limits.
Top DASH Diet Meal Delivery Services
Here's a look at some of the best meal delivery services that cater to the DASH diet:
Factor: Factor gets my #1 spot for its healthy, low-calorie recipes. Every meal is designed by dietitians, prepared by chefs, and delivered to you fresh and never frozen. You get GMO-free produce and ethically sourced meats from sustainably raised animals. Factor’s Calorie Smart meals contain 550 calories or less. If you are trying to lose weight as part of your DASH diet, the Calorie Smart options are filling and nutritious, even though they are lower in calories. Most other meals on the Factor menu come in at 750 calories or less, so they’re also good for people who want to maintain their weight. In addition to meals, Factor offers a number of DASH-friendly add-ons. If you need a quick meal option, your Factor meal is ready after just a few short minutes in the microwave. Bring a Factor meal in for lunch, and you no longer have to rely on your cafeteria or takeout options. You also get a free 20-minute consultation with a Factor dietitian when you sign up. They can provide you with advice on the DASH diet and steer you toward the best Factor meals for your needs. One thing to note is that Factor’s meals can be higher in sodium. The convenience and fresh ingredients are both great, but you will want to check the nutritional labels before ordering.
HelloFresh: As the world’s largest and most popular meal delivery service, HelloFresh has a great reputation for providing fresh, healthy meals for people who want to improve their diets. Its 100+ weekly options encompass a wide variety of tastes. You’ll find meals inspired by Mexican, Mediterranean, Korean, Asian, and other cuisines. The Goat Cheese Chicken with Figgy Balsamic pictured above is a great option. It gives you nutrient-packed carrots and lean chicken breasts in a meal with just 610 calories and only 8 grams of saturated fat. You can choose between 6 different HelloFresh meal categories, including Meat & Veggies, Fit & Wholesome, and Pescatarian options. The DASH diet aims to get you in the habit of healthier eating, and you’ll find many tasty and heart-healthy recipes at HelloFresh. HelloFresh also offers Under 20 Minutes options that take less time to prepare and cook. Eating healthy can be tough when you’re pressed for time, but dishes labeled with Easy Prep and Easy Cleanup can be a lifesaver on busy nights. You get nutritious, heart-healthy options that you can put on the table in just a few minutes. HelloFresh’s 2-serving plans can also be a great choice for singles. You can make 2 healthy meals out of a single kit, which makes it a lot easier to stick to a consistent DASH regimen. Since HelloFresh is known for its generous portions, you can eat well for both supper and the next day’s lunch. You will have to check the nutritional information on your HelloFresh meals. While many meals have moderate sodium levels, some still have high sodium levels.
Read also: Which Diet is Right for You?
BistroMD: BistroMD caters to a variety of medical dietary needs, including those specific to the DASH diet. If your doctor has recommended a low-sodium diet, BistroMD can provide you with food that’s low in salt but high in flavor. Every Heart Healthy meal contains under 600 mg of sodium and 3.5 g of saturated fat. The Grilled Salmon with Creamy Pesto pictured above has just 320 mg of sodium with 3 g of saturated fat and only 380 calories. It’s a meal that will help you manage your hypertension but won’t leave you feeling cheated. BistroMD meals are geared toward weight loss, and each entree has 450 calories or less. A BistroMD subscription simplifies calorie counting and meal planning and lets you drop pounds without sacrificing nutrients or taste. You can also get optional but highly recommended EATS. The Essential and Tasty Snacks are high in protein and fiber but low in sugar and fats. They keep you satisfied between meals and help you control cravings. A BistroMD plan handles all your meals for the day. You get breakfast, lunch, and dinner, so you know exactly how many calories you are consuming each day. You can choose between a 5-day or 7-day plan, so you can cover all your weekly meals, or just rely on BistroMD to keep you on track during your hectic work week. After cooking your meals, BistroMD flash-freezes them to preserve freshness and taste. You put them in your freezer when they arrive. You can store them there for up to 1 year, which helps prevent food waste.
Green Chef: Fresh vegetables and fruits are an important part of the DASH diet. You can be certain that Green Chef uses produce that’s not only fresh but also free of pesticide and chemical fertilizer residue. The Mediterranean Diet is a huge influence on the DASH diet plan, and Green Chef has a dedicated Mediterranean menu. You’ll find meals rich in whole grains, lean proteins, and healthy fats - all things that are encouraged on the DASH diet. Recipes may sound complicated, but Green Chef makes them much easier. Sauces and spice blends arrive pre-made, which speeds up the cooking process. Items on the Gluten-Free menu are certified safe by the Gluten Intolerance Group. This means they are prepared and stored in gluten-free areas and are safe for those with celiac disease or serious gluten sensitivity. If you like the DASH diet but can’t tolerate whole grains, the Salmon with Dill Sauce is DASH-friendly but also gluten-free. Green Chef’s Green Market also offers options like quick lunches and clean proteins like wild-caught salmon and humanely raised chicken. No matter what Green Chef menu you choose, you can select any item on the menu. While the flexibility is great, you will need to keep an eye on the ingredient list and nutrition label. While the Mediterranean meal plan is generally DASH-compliant, you may find other Green Chef entrees to be higher in sodium or saturated fat.
Blue Apron: Blue Apron offers DASH Diet meals with a gourmet twist. Its menu features meals that are both heart-healthy and globally inspired. You can encounter new culinary traditions and pick up new techniques for cooking nutritious and delicious meals. Each recipe is designed by culinary experts. The chefs behind Blue Apron's menu have honed their skills in reputable restaurants around the world. The Pan-Seared Salmon pictured above adds fruity heat with a sweet and peppery Calabrian Mayo sauce. You can save cooking time with Blue Apron’s Prepared & Ready meals. These meals arrive fresh and just need a few minutes in the microwave to heat up. Its Premium meals are a great choice for special occasions when you want a restaurant-quality meal without the hassle of finding a reservation. All Blue Apron ingredients come from family-run farms, fisheries, and ranches that practice humane and sustainable agriculture. Blue Apron is also carbon-neutral and sends its meals out in recyclable packaging. You can enjoy your meals while helping the planet.
Purple Carrot: Purple Carrot’s menu is 100% plant-based. If you are trying to increase your vegetable intake for the DASH diet, you’ll find lots of tasty and heart-healthy veggie and whole-grain recipes here. Every week you get vegan dishes inspired by cuisines from around the world. Plant-based faux meats are often heavily processed and high in salt. Purple Carrot uses fresh vegetables prepared with a wide variety of seasonings and cooking techniques. Almost all Purple Carrot’s non-produce items, like nut milk and tofu, are organic. Purple Carrot uses many organic vegetables in its recipes, though it is not a certified organic service. You can choose between meal kits and prepared meals, and Purple Carrot lets you order both. Purple Carrot’s prepared meals are cooked fresh, and sealed quickly to lock in freshness, and are great for days when you’re pressed for time. After preparing several Purple Carrot meals, we declared that you don’t have to be a vegan to love Purple Carrot. With Purple Carrot, you learn how to love the taste of veggies and exciting ways to prepare them.
Eat Clean: Eat Clean’s Paleo menu is a great choice for DASH dieters. The Paleo menu does not use grains or dairy products, so it is lower in carbs and saturated fats. And since all Eat Clean meals contain just 300 to 500 mg of sodium, they are also well-suited to the DASH diet’s lower salt requirements. There are just 5 ingredients in this tasty dish. Shrimp and andouille sausage provide clean protein, while cauliflower rice stands in for starchy white rice. Add some onion and organic carrots, and you’ve got a meal that’s fit for Mardi Gras without all the saturated fat. Eat Clean offers regular and large portion sizes. There are even some Paleo breakfast options, like Paleo Almond Blueberry Bread and Paleo Blueberry Muffins. You get full nutritional information about each Eat Clean recipe, including a macronutrient count. All meals are made with organic and unprocessed ingredients. Most recipes are simple, with a focus on clean high-quality proteins and fresh organic produce.
Read also: The DASH Diet and Blood Sugar
Diet-to-Go: Diet-to-Go makes following a DASH-friendly diet easier. It offers chef-prepared, portion-controlled meals that focus on lean proteins, fiber-rich grains, and healthy fats. The Mediterranean plan is the best fit for DASH dieters, as it includes plenty of vegetables, whole grains, nuts, and heart-healthy fats like olive oil. The Balance plan also works well, featuring lean proteins, moderate sodium levels, and nutrient-dense ingredients. The menu changes on a 5-week rotation. Some of the meals on the Mediterranean plan include Chicken Pesto Salad, Turkey Picadillo, and Harissa Salmon. Diet-to-Go eliminates the need for meal planning and portion control, both of which are key to sticking with the DASH diet long term. Unlike meal kits that require cooking and ingredient tracking, these meals come fully prepared, so you can focus on healthy eating without added stress.
Additional Meal Delivery Services to Consider:
NutriFit: NutriFit offers pre-planned and prepared low sodium meals delivered to you. They start be learning your health goals and any specific dietary requirements. Your ideal meal plan is then calculated, with meals being selected from their database of over 2,500 recipes. Meals will be delivered to your home or office, or they can be picked up at their west Los Angeles facility.
LifeChef: LifeChef program makes heart-healthy eating both enjoyable and effective. Every meal is crafted by professional chefs to support your cardiovascular health and help you achieve your wellness goals. With LifeChef, you can enjoy a wide selection of tasty low-sodium meals that work.
Mom's Meals: For patients who have recently been discharged from the hospital, Mom’s Meals offers medically tailored menus including heart friendly, lower sodium, diabetes and renal friendly.
Things to Consider When Choosing a Meal Delivery Service:
- Sodium Content: Carefully review the nutritional information for each meal to ensure it aligns with your sodium goals.
- Dietary Needs: Choose a service that caters to any other dietary restrictions or preferences you may have (e.g., vegetarian, gluten-free).
- Meal Preparation: Decide whether you prefer fully prepared meals or meal kits that require some cooking.
- Cost: Compare the prices of different services to find one that fits your budget.
- Menu Variety: Look for a service with a diverse menu to prevent boredom and ensure you're getting a wide range of nutrients.
Nutrition for Post-Discharge Patients
Nutritional support is critical for patients who have recently been discharged from the hospital. A heart-friendly diet such as the DASH diet can be a good option for many heart disease patients who need nutritious, lower sodium meals as they heal after hospitalization.
A study reported in JAMA Health Forum reinforces how good nutrition improves outcomes. The research by Kaiser Permanente of Southern California (KPSC) demonstrates that home-delivered meals provided to recently discharged patients help reduce rehospitalization and death post discharge.
For the study, KPSC offered four weeks of Mom’s Meals® home-delivered meals to an ethnically diverse cohort of almost 12,000 Medicare Advantage patients who were recently discharged from 15 Kaiser Permanente hospitals. Study participants had been admitted to the hospital for heart failure or another acute medical condition.
Members of the meals benefit cohort, received four weeks of home-delivered meals from Mom’s Meals. They could select from different Mom’s Meals medically tailored menus including heart friendly, lower sodium, diabetes and renal friendly. Depending on the individuals’ insurance plan, they received either two or three meals per day for up to four weeks after hospital discharge.
Results of the KPSC study showed that, compared to the two control groups, patients who received the Mom’s Meals home-delivered meals benefit had lower odds of 30-day rehospitalization and death. In short, providing convenient access to quality nutrition through home-delivered meals may improve outcomes for older adults.