The heart-healthy DASH diet works, but it’s not popular. Here’s why – and how to make it easy to follow.

The DASH (Dietary Approaches to Stop Hypertension) diet has been among the heart-healthy diets for years. But a 2024 survey by the International Food Information Council found that of the more than half of Americans who followed a specific eating plan in the past year, only 2% said they were on the DASH diet . It is something that Dr. Stephen Juraschek, an internal medicine physician and an associate professor of medicine at Harvard Medical School, called it “a strange type.”

About half of US adults have high blood pressure, yet less than 25% of them have it under control. If left untreated, high blood pressure can lead to serious health risks, including heart disease and stroke, two of the leading causes of death in the US. effective in helping to reduce blood pressure and improve overall heart health.

With all the research supporting its benefits, including heart health, improved glycemic control, lowering cholesterol and even weight loss, why is the DASH diet so widely accepted? ? Experts say there are several factors at play. Here’s what you need to know, along with tips to make following a diet a breeze.

Why it can be difficult to follow the DASH diet

Along with reducing sodium, the DASH diet emphasizes more vegetables, fruits, whole grains, beans, legumes, nuts, low-fat dairy products and proteins such as chicken and fish. All of these foods are rich in potassium, calcium, magnesium and fiber – nutrients that support a healthy heart. The DASH diet also recommends limiting saturated fat and added sugars, especially those found in sweets and sugary drinks.

“Many patients with heart disease underestimate the role of diet in managing their disease for many reasons, including lack of education, access to food resources and difficulty in changing habits as individuals,” Dr. . Mayar Jundi, physician and medical director of Covenant Cardiology, says. Yahoo Life. Considering the average American consumes about 3,400 milligrams of sodium each day — nearly 1.5 times the daily limit — it can feel overwhelming to cut down on the right goal. of 1,500 milligrams (about two-thirds of a teaspoon).

Michelle Routhenstein, a heart disease prevention expert and heart health expert at Entirely Nourished, tells Yahoo Life that while the DASH diet provides good guidelines, it often lacks a specific formula that makes be easy to follow. Finding tasty, healthy alternatives can be a challenge for people who are accustomed to eating foods high in fat and sodium.

Dietitian Kiran Campbell highlights another major obstacle: Most people don’t have the education to successfully implement the DASH diet. They often struggle to choose, prepare and cook these new recommended foods, and there is not enough support to help them stay on track. “Patients don’t always understand the proper cooking techniques to use or how to taste food to make it enjoyable and practice,” Campbell tells Yahoo Life.

Jundi adds: “It takes a lot of effort and reminders to change eating habits.”

4 tips to make following the DASH diet easy

If you’d like to try the DASH diet, Routhenstein suggests focusing on a few specific goals at a time instead of making big changes to the way you eat. He says: “Often, people will adopt an ‘all or nothing’ diet, and that can have negative consequences by causing them to be deprived, unsatisfied and temporary commitment. Instead, gradually make changes as you develop habits that affect your blood pressure and overall health. Here are some ideas to get you started:

Add a portion of fruit or vegetables to each meal

Routhenstein recommends adopting the idea of ​​”supplementation” by focusing on what may be missing from your diet — usually high-fiber foods like fruits and vegetables — and slowly adding them back. Instead of improving your meal plan, start by adding a portion of fruit or vegetables to each meal, or at least to meals that are often lacking in produce. For example, if a sandwich is your lunch, try adding a handful of spinach or enjoying baby carrots on the side. Toss sliced ​​mushrooms, bell peppers or frozen peas into your pasta dishes. Or for a balanced snack, combine an apple with a stick of low-fat cheese.

Use herbs and spices instead of salt

The American Heart Association notes that reducing your sodium intake by 1,000 milligrams per day can significantly improve heart health. To keep your food fresh and tasty without too much salt, make a habit of using salt-free spices, such as herbs and spices. Basil, rosemary and mint have a unique, bold flavor that goes well with fruit, vegetables and meat. Use garlic and onion powder (not garlic or onion salt!) to mimic the taste of salt without the actual salt. For a spicy kick, lemongrass, ginger and pepper are good choices to liven up your dish. Adding lemon juice or vinegar brings out the natural flavor in the food. You can also check out salt-free seasonings, such as those from Mrs. Dash.

Choose snacks and foods with less than 140 milligrams of sodium per serving

You may not be overweight with salt, but what some people don’t realize is that most of the sodium in our diet comes from packaged and processed foods. The American Heart Association reports that more than 70% of Americans’ sodium intake comes from these sources, including restaurant meals. Reading nutrition labels can help you keep track of how much sodium is in your food and your overall intake. A product is considered low sodium if it has 140 milligrams or less per serving, and very low sodium if it has 35 milligrams or less. Choosing these low-sodium options can help you avoid sodium intake on a daily basis.

Choose 1 a day a week without meat

Since all meat is high in fat, reducing your meat intake naturally lowers your consumption of saturated fat. Choose one day a week to swap animal-based proteins for plant-based options. But if it feels overwhelming to go a whole day without meat, start by limiting it to just one meal, like lunch on Tuesdays, and explore plant-based proteins, like with beans, lentils, tofu, nuts and seeds. Not only will you reduce excess fat, but you will also increase your fiber intake. Try a vegetarian chili instead of meat, substitute tofu for chicken in a stir-fry or enjoy a lentil bolognese with your pasta.

Maxine Yeung is a nutritionist and board-certified health and wellness coach.