The DASH Diet which stands for Dietary Approaches to Stop Hypertension is a diet promoted by the US National Heart, Lung and Blood Institute.

The diet was founded on the back to prevent hypertension, which is better known as having high blood pressure. If you suffer from high blood pressure, then this is for you. The main factors of high blood pressure are due to lifestyle factors like excess salt in your diet, excess body weight, smoking and alcohol and having high blood pressure could lead to heart disease, kidney failure and stroke.

What is in the DASH Diet?

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less sodium; sweets, added sugars, and beverages containing sugar; fats; and red meats than the typical American diet. This heart-healthy way of eating is also lower in saturated fat, trans fat, and cholesterol and rich in nutrients that are associated with lowering blood pressure—mainly potassium, magnesium, calcium, protein, and fiber.

The DASH diet is one of three healthy diets recommended in the 2015-2020 US Dietary Guidelines, which also include the Mediterranean diet or a vegetarian diet.

The main objective of this diet is to reduce your salt intake and having less red meat and more veggies and fruits is a good way to do that.

The DASH eating plan requires no special foods and has no hard-to-follow recipes. It simply calls for a certain number of daily servings from various food groups.

The other key point for the Dash Diet and really any other diet to be effective is to reduce the number of calories. Below is a guide of what your calorie needs should be depending on your age:

Some other benefits apart from reducing high blood pressure the DASH Diet helps with weight loss, reducing the risk of cancer, lowers the risk of diabetes and as mentioned before it decreases heart disease.

Dash diet like the Mediterranean Diet also reduce the process carbs you eat and swap out white flour (breads and pasta) for whole-wheat flour.

The official Dash Diet document from  US National Heart, Lung and Blood Institute:


And the long detailed document for reference: 


Try the 28-Day Dash Diet Weight-Loss Program

The DASH diet offers a path to weight loss that is rooted in balanced eating, but it’s not the only key to your success. The 28-Day DASH Diet Weight-Loss Program offers a holistic diet and lifestyle plan to help you achieve your weight loss goals for long-term health.

The 28-Day DASH Diet Weight-Loss Program begins by tackling critical lifestyle components for good health with guidance for exercise routines, stress management, and a good night’s sleep. With a 28-day meal plan that includes trackers to monitor habits and exercise, this book kick-starts weight loss and sets you on a path of long-term health.

The 28-Day DASH Diet Weight-Loss Program includes:

  • A 28-day meal plan with recipes designed specifically for weight loss, plus 2 supplemental, 7-day meal plans for you to maintain the DASH diet beyond the 28 days.
  • Lifestyle trackers that allow you to design your own exercise routine for cardio and strength training every week, and monitor other healthy habits.
  • 100 DASH diet recipes for satisfying, low-calorie meals that include Blueberry Date Muffins, Roasted Vegetable Enchiladas, Shrimp Pasta Primavera, Classic Pot Roast, and more!