The DASH diet: a Nordic approach to healthy eating

The Dietary Approaches to Stop Hypertension (DASH) diet is a scientifically-backed eating plan designed to reduce high blood pressure and promote overall wellness. Developed through extensive research, it is consistently ranked among the best diets for heart health and longevity.

The Foundation of the DASH Diet

The DASH diet emphasises whole, nutrient-dense foods. It prioritises:

  • Fruits and vegetables
  • Whole grains
  • Lean proteins
  • Low-fat dairy
  • Nuts and legumes

At the same time, it limits:

  • Salt
  • Saturated fats
  • Added sugars
  • Processed foods (National Heart, Lung, and Blood Institute, 2006).

This balanced approach aligns with Nordic dietary traditions, which favour natural, unprocessed ingredients and a moderate lifestyle.

Proven Health Benefits

Extensive studies confirm that the DASH diet:

  • Lowers blood pressure, even in individuals without hypertension (Appel et al., 1997).
  • Reduces the risk of cardiovascular disease, stroke, and type 2 diabetes (Siervo et al., 2015; Whelton et al., 2017).
  • Supports weight management and metabolic health (Soltani et al., 2020).

How the DASH Diet Compares

Compared to other dietary patterns, the DASH diet offers a sustainable and flexible approach. It is less restrictive than keto or paleo diets, focusing instead on a well-rounded, evidence-based nutritional profile. Studies suggest that adherence to the DASH diet correlates with:

  • Improved longevity
  • Reduced chronic disease risk (Filippou et al., 2017; Ramezankhani et al., 2022).

How to Start with the DASH Diet?

Starting the DASH diet can be simple by following these steps:

1. Gradual Changes

  • Start by adding one or two servings of vegetables and fruits to your meals.
  • Reduce processed foods gradually rather than eliminating them all at once.
  • Opt for whole grains instead of refined grains.

2. Meal Planning

  • Plan meals ahead to ensure a balance of nutrients.
  • Include a variety of foods to keep meals interesting and satisfying.
  • Use herbs and spices instead of salt for flavor enhancement.

3. Grocery Shopping Tips

  • Stick to the outer aisles where fresh produce, dairy, and lean proteins are stocked.
  • Read labels to check for hidden sodium and added sugars.
  • Choose low-fat or fat-free dairy options.

4. Cooking and Eating Habits

  • Prepare meals at home to have better control over ingredients.
  • Practice portion control to avoid overeating.
  • Drink plenty of water to stay hydrated.

5. Long-Term Adherence

  • Find a supportive community or accountability partner.
  • Make small adjustments rather than drastic changes.
  • Track progress and celebrate small victories.

Nordic Adaptation of the DASH Diet

The Nordic diet shares many principles with DASH, incorporating local foods such as:

  • Fatty fish
  • Rye bread
  • Root vegetables

By integrating these elements, individuals can maintain cultural preferences while benefiting from the well-documented health effects of the DASH diet (Adamsson et al., 2014).

Conclusion

The DASH diet is a practical, research-supported method for enhancing heart health and overall well-being. By adopting its principles—potentially with a Nordic twist—individuals can enjoy a balanced and heart-friendly lifestyle.

References

  • Adamsson, V., Reumark, A., Cederholm, T., Vessby, B., Johansson, G., & Risérus, U. (2014). What is a healthy Nordic diet? Foods and nutrients in the NORDIET study. European Journal of Clinical Nutrition, 68(6), 649-654. 
  • Appel, L. J., Moore, T. J., Obarzanek, E., Vollmer, W. M., Svetkey, L. P., Sacks, F. M., Bray, G. A., Vogt, T. M., Cutler, J. A., Windhauser, M. M., Lin, P. H., & Karanja, N. (1997). A clinical trial of the effects of dietary patterns on blood pressure. New England Journal of Medicine, 336(16), 1117-1124. 
  • Filippou, C. D., Tsioufis, C., Thomopoulos, C., Kasiakogias, A., & Mancia, G. (2017). Dietary approaches to stop hypertension (DASH) diet and blood pressure reduction in adults with and without hypertension: A systematic review and meta-analysis of randomized controlled trials. BMJ, 357, j1794.
  • National Heart, Lung, and Blood Institute. (2006). Your guide to lowering blood pressure with DASH. NIH Publication No. 06-4082. 
  • Ramezankhani, A., Azizi, F., & Hadaegh, F. (2022). Association of adherence to the DASH diet with mortality in an Iranian adult population: A 15-year follow-up study. American Journal of Medicine, 135(10), 1208-1218.
  • Sacks, F. M., Svetkey, L. P., Vollmer, W. M., Appel, L. J., Bray, G. A., Harsha, D., Obarzanek, E., Conlin, P. R., Miller, E. R., Simons-Morton, D. G., Karanja, N., & Lin, P. H. (1997). Effects on blood pressure of reduced dietary sodium and the dietary approaches to stop hypertension (DASH) diet. New England Journal of Medicine, 344(1), 3-10.
  • Siervo, M., Lara, J., Chowdhury, S., Ashor, A., Oggioni, C., & Mathers, J. C. (2015). Effects of the DASH diet on blood pressure in patients with and without diabetes: A systematic review and meta-analysis of randomized controlled trials. Journal of Human Hypertension, 29(8), 453-461.
  • Soltani, S., Chitsazi, M. J., & Salehi-Abargouei, A. (2020). The effect of dietary approaches to stop hypertension (DASH) on weight and body composition in adults: A systematic review and meta-analysis of randomized controlled clinical trials. Journal of Nutrition, 152(5), 1156-1170.
  • Whelton, P. K., Carey, R. M., Aronow, W. S., Casey, D. E., Collins, K. J., Dennison Himmelfarb, C., DePalma, S. M., Gidding, S., Jamerson, K. A., & Jones, D. W. (2017). 2017 ACC/AHA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults. JAMA, 318(21), 2133-2155.
Back to blog