A diet ranked one of the best for overall health by experts may have an additional health benefit for older adults — here's how to try it

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February 26, 2018 3:37 PM

Researchers found that the DASH diet was linked to a lower rate of depression in older adults compared to those who didn't adhere to the diet.

US News & World Report ranked the DASH diet, which stands for "
In an observational,
The DASH diet emphasizes fruits, vegetables, and whole grains.

A diet ranked by experts as one of the best for your overall health may have an additional benefit for older adults.

And in an observational study presented at the American Academy of Neurology annual meeting on Sunday, researchers found that the diet was linked to a lower rate of depression in older adults compared to those who didn't adhere to the diet.

As demonstrated by the depression study, the DASH diet isn't just for those who are trying to lower or prevent high blood pressure.

"The DASH diet is really a safe plan for everyone," Angela Haupt, assistant managing editor of health at US News & World Report,told Business Insider in 2016. "There's nothing exciting about it, and that's what makes it a good plan. It's not some fad diet making outlandish claims that you can't rely on."

The distinguishing factor for the DASH diet is that itlimits how much sodium you eat. Since many frozen and prepackaged foods contain large amounts of salt, DASH dieters stick to fresh produce and lean proteins like fish and poultry.

Here's what a typical day on a 2,000-calorie DASH diet looks like:

640 milligrams

In a typical day, for example, you could have an omelet with veggies and reduced-fat cheese for breakfast, minestrone soup for lunch, low-fat yogurt as a snack, and spaghetti squash with meat sauce for dinner.

With all the fiber-packed fruits and veggies in the DASH diet, you won't go hungry.

For people with abnormally high blood pressure, the DASH diet may over time help drop that blood pressure by as many aseight to 14 points.

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