DASH Diet Earns Top Spot In 2025 US, Know What It Is

2025 has just begun and we already have a best diet with us, well, the second-best. As per the US News & World Report's Best Diets ranking by examining 38 types of diets in 21 categories, the DASH diet or the Dietary Approaches to Stop Hypertension developed by Pennington Biomedical Research Center scientists, earns the second position.

The DASH diet is known as one of the most heart-healthy diets that is known for fighting blood pressure. As per Dr John Kirwan, Executive Director of Pennington Biomedical, "The DASH Diet was developed by some of our Pennington Biomedical pioneers, with Dr. George Bray, Dr. Donna Ryan and Dr. Catherine Champagne among the lead developers in the DASH Diet Collaborative Research Group. Thirty years after its development, the DASH Diet has stood the test of time and is a proven eating plan with numerous health benefits. Pennington Biomedical is proud of our history and role in the DASH Diet."

The DASH diet has not just made it to the top best diets overall, but it has also second the first rank for being the best heart-healthy diets and best diets for high blood pressure. It got a second position for best diets for high cholesterol, prediabetes, healthy eating, and gut health. It secured third position for best diabetes diets and best diets to follow. Lastly, it secured fourth position for best diets for mental health, menopause, arthritis, and brain health.

What is DASH?

The DASH diet was created after researchers noticed that high blood pressure was much less common in those who followed a plant based diets, vegans and vegetarians. This is why DASH diet mostly consists of fruits and vegetables. In terms of lean protein it includes chicken and fish. The diet is low in red meat, salt, added sugars and fat.

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As per the 2023 study by Hima J Challa, et.al., published in the National Library of Medicine's National Center for Biotechnology Information, scientists believe that the main reason people with high blood pressure benefit from this diet is because it reduces salt intakes. Which means you cannot have no more than 3/4 teaspoon (tsp), which is around 1,500 milligrams (mg) of sodium per day.

What are the benefits of this diet?

Different studies published on the National Heart, Lung and Blood Institute in a review from December 2021, titled The Science Behind the DASH Eating Plan, mentions that DASH diet is effective in reducing blood pressure.

Another 2020 study titled A Calorie-Restricted DASH Diet Reduces Body Fat and Maintains Muscle Strength in Obese Older Adults, states that following DASH has helped older adults over 65 with obesity reduce body fat.

Furthermore, a 2019 review published in the Journal of American Nutrition by Mohammad Ali Mohsenpour, et.al., also found that people who followed the DASH diet had a lower risk of cancer. These cancers including breast, hepatic, endometrial, and lung cancer.

A different 2019 study titled Association between the DASH diet and metabolic syndrome components in Iranian adults found that it also reduces your risk of metabolic syndrome by 50%. The diet also finds links to lowering the chance of diabetes as found in the 2023 study by Thomas M Campbell, et.al..

Among the last of the many more benefits, a 2019 study by Laura Chiavaroli, et.al., found that following DASH can be linked to lower chance of developing heart diseases.

What can you eat in DASH?

• More fruits and vegetables
• More whole grains, less refined grains
• Fat-free or low fat dairy products
• Lean protein
• Vegetable oil for cooking
• Limit intake of sugar, soda, candy
• Limit intake of saturated fats like fatty meats, processed foods, full-fat dairy, and oils like coconut and palm oil