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DASH Diet Review: Does it Work?

Dietary Approaches to Stop Hypertension named the Best Diet of 2012.

Top Rated Diets of 2016
What is it?

The DASH Diet is a diet plan made tolower blood pressure and it was created with research sponsored by the US National Institutes of Health. It’s also said to potentially help with weight loss and reduce the risk for other illnesses.

It emphasizes eating whole foods and limiting overall sodium intake. There are specific recommendations as to what serving sizes are needed for each food group. A free pdf guide is offered to help explain the diet and what it entails. In reviewing many kinds of diets, our experts have concluded that the most effective for weight loss is the 18Shake Diet. This diet has anappetite suppressing meal replacement as well as a fat burning diet pill. When combined they help to increase metabolism and help promote well-rounded weight loss. To learn more information about the benefits of the 18Shake Diet, click on the link here.

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DASH Diet Ingredients and Side Effects

The diet emphasizes the following for a 1,600 to 3,100 calorie diet:

         • 4 to 6 servings of fruits and vegetables.

• 2 to 2 servings of fats, sweets, and low fat or nonfat dairy foods.

• 6 to 12 serving of grainproduct with at last 3 whole grainfoods a day.

         • 1.5 to 2.5 servings of poultry, fishor lean meats.

         • 3 to 6 servings per week of seeds, nuts, and legumes.

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 A sample of serving size is as follows:

• A slice of bread, ½ cup of pasta or rice, and a cup of raw veggies or fruit.

• 4 ounces of cooked meat, 8 ounces of milk, a teaspoon of oil, or 3 ounces of tofu.

All age groups and kinds of people are advised to use this diet. It’s said to be able to lower blood pressure by proving important nutrients the body needs to remain healthy. It also emphasizes getting regular exercise, limited alcohol, and no smoking.

The diet emphasizes limiting fatty dairy, high saturated fats, sweetened foods, and tropical oils. These kinds of foods have an effect on cardiovascular health, and in high amounts they can increase the risk for heart complications.

It’s advised to minimize sodium to 2,300 mg or even better yet 1,500 mg. This can make it difficult to eat out as foods in restaurants are often high in sodium.

The DASH Diet is also not described as aweight loss solution, but instead suggests it’s possible to lose weight when eating healthy foods. The main intention is to risk the possibility for high blood pressure which is known as hypertension. Click the link here to see a comprehensive list of the highest rated weight loss diets.

The only information on weight loss is dedicated to one short half a page which reads:

“Lose Weigh if Necessary, While Following DASH DASH is lower-calorie foods, such as fruits and vegetables, so it can be changed to support weightloss.”

Other advice given is:

“You can reduce calories even more by replacing higher calorie foods, such as sweets, with more fruits and vegetables.  The best way to take off pounds is to do it slowly, over time, by getting more physical activity and eating fewer calories”

They finally add how one should seek the support of a dietician or doctor to help further find out how to lose weight. This kind of advice is very obvious and it means that the DASH Diet does not tailor itself to helping people lose weight.

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DASH Diet Quality of Ingredients

This diet does recommend eating natural whole foods which are low in fats and sodium, but it’s not designedespecially for weight loss. It’s made as a way to reduce the risk of hypertension.

Studies have shown it can help with blood pressure. The recommendations made are fairly commonly suggestions known for improving health. It simply recommends eating more lean meats, vegetables, fruits, grains, and limiting sugary and fatty foods. It’s all common sense advice.

While eating healthier food options is a quality and important thing to do for weight loss, it’s not enough to help people who struggle with obesity. There’s simply not enough information available to help people.

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The Price and Quality of DASH Diet

Pricing depends on the kinds of foods one chooses. There are no specific brands, pills, meal replacements, or any kinds of supplements. It’s all based on eating whole foods and in particular high amounts of grains, fruits, and vegetables.

There’s nothing wrong with this diet as its main intention is to lower high blood pressure, which it has been proven to do. The concern is that since this diet is not made for weight loss, it only gives simple suggestions such as making sure to lose weight by getting the support of a nutritionist or doctor. This can be expensive to maintain. Overall the diet is a poor solution for people who are struggling to lose weight.

Business of DASH Diet

This diet was created by the US National Heart, Lung, and Blood Institute, which is a part of the National Institutes of Health. This group gets government grants and researches different science based approaches to health. They allow scientists to perform studies and this diet in particular was created with years of research into nutrition.

They do offer contact information to learn more about this diet:

Address: P.O Box 30105

                   Bethesda, Maryland 20824

Phone Number: (301) 592-8573

The basis of this diet is to make it easier to prevent any issues related to high blood pressure. It’s also been heavily reviewed and shown to have a positive effect on reducing sodium.

The official guide mentions a step in making sure one can prevent high blood pressure:

“Maintain a healthy weight”

Though there is very little mention on how to do this other than a standard graph which shows the calorie allowance for male and female between different age groups. This suggestion is important to look at as it gives an idea as to how much calories one should limit themselves too. However, it’s only a reference and not a motivating tool to help people learn how to lose weight. The discipline still remains on users to gain results.

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EDITOR’S TIP: The top 10 list of the best diets is available here.

Customer Opinions of DASH Diet

Featured below are some select quotes from users of the DASH Diet:

“I was unable to continually do all the shopping, prepping, and cooking this diet requires”

“it was not an easy plan to stick with”

“This diet appears to be just a slightly modified Atkins diet plan”

“The Dash diet is no different than another diet I tried and not as easy to follow”

The major complaint against this diet is that it was much too restrictive. People found it difficult to always have to prep their own foods without being able to eat out or buy many kinds of prepackaged goods.

There were also issues with people who didn’t like that the diet had basic information. People found it to be common sense and they learned nothing new in reading the official guide. This guide also has only limited information about weight loss. Those who were looking to lose weight were disappointed on the lack of information.

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Conclusion - Does DASH Diet Work?

While the DASH Diet was created with realscience in mind, the intention of this diet is to lower sodium and the risk of hypertension. It even suggests that one should look to manage their weight in order to help reduce high blood pressure. There is very little advice given that’s not already general weight loss support. This is because this diet was not created as a way to lose weight; instead it’s intended to be a solution only for reducing sodium.

Users have also stated that the information is far too basic and common sense. There were also issues with people who didn’t find the diet easy to use. Many felt there was much too time spent having to prep foods, as many kinds of packaged goods have added sodium which needs to be avoided.

Our review experts have analyzed many types of diets, and the overall most effective for weight loss is the 18Shake Diet.This diet offers a meal replacement shake and a fat burning diet pill. The meal replacement helps to suppress appetite for hours and the diet pill increases metabolism and buns fat. When combined they help to multiply overall weight loss benefits. Customers have also rated this diet highly in testimonials ad reviews.

The 18Shake diet is backed by a full 30 day money back guarantee. This allows users to make returns with no questions asked for the full 30 day period. For more information on the 18Shake Diet click on the link provided here.

How Does DASH Diet Compare?
  • Product Name
  • User Rating
  • Easy to follow
  • Cheap Price
  • Fast Results
  • DASH Diet
  • 34 /100

> Leave Feedback

User Feedback

(Page 1 of 1, 17 total comments)


I think it is easy to follow. I dont have much time to exercise but im still losing weight although i did not follow it precisely. If I can lose weight 4lbs a week without doing much anyone can be the same.

posted Sep 6th, 2014 9:23 pm


I don't see how the foods listed as an example would be okay for a diabetic to have. The extra fruit alone is loaded with sugar!!

posted Feb 15th, 2012 2:15 pm


think the diet is way to expensive for your average person.

posted Feb 9th, 2012 9:53 am


Know of any diet that would allow for 2/3 glasses of wine in the evening?

posted Jan 5th, 2012 10:59 pm



How can you modify the DASH diet for someone with allergies? where would one go to get help for a "diet" change with these limitations. this sounds like a great plan. But the problem my husband has is he has food allergies and can not eat poultry, eggs, some legumes and the list goes one. where would one go to get help for a "diet" change with these limitations.

posted Jan 5th, 2012 8:48 pm



US News just voted this best diet. I don't know about that...

posted Jan 4th, 2012 7:37 pm


I tried this diet for over a month with no noticeable results in lowering blood pressure. At a recent annual exam my doctor put me on medication. I have continued the diet but noticed if I stop the medication, the blood pressure rises within a day. Can't honestly say this diet is the answer. Diet and excercise don't alleviate a genetic problem.

posted Nov 4th, 2011 4:11 pm



I just Started this diet... Its currently day 4... Wish me Luck..

I think, if I remember correctly, that the dairy requirement has more to do with how extra calcium (1200 mg or more) helps with blood pressure and how dairy is an easy way to get protein and nutrients without all the saturated fats of meat.

posted Mar 24th, 2011 3:18 pm



I like ti, but I want to joint the dash diet to be able to receive regualr mail from them and from members, as i have high risk cholestrol and hypertension.

posted Feb 8th, 2010 7:16 am



IT WORKS! I started the plan on Feb. 1 at 243 lbs., total cholesterol 236 and mildly elevated blood pressure. Visited my PCP on Mar. 30.... 221 lbs., total cholesterol 200 and normal blood pressure. I had been working out, but increased my cardio... I am 6'4" & 43 yrs old and haven't felt or looked this good in 20 years.

posted Apr 1st, 2009 10:37 am



With the dashdiet I was able to follow the plan that was clearly outlined but actually changed up the dairy portions since I am lactose intolerant but still found the results to be positive

posted Oct 5th, 2008 10:50 am



The dash deit helped lower my cholesterol, which my doctor was happy to see but I am still taking my medication so it did not fully take care of the issue.

posted Oct 5th, 2008 10:44 am


Dairy is a key component of the DASH Diet, in the initial studies, without dairy, there was no reduction in blood pressure. The DASH Diet Action Plan is the user-friendly guide at dashdiet.org.

posted Mar 11th, 2008 10:20 am


I found Dash last week and decided to give it a try. I'm happy to say that I've already lost a few pounds and noticed a little improvement in my blood pressure. I konw it's going to take a while to get where I'm going- but it's working so far!


I'm confused- Jeffry said "no dairy" but the list says 2-4 servings of dairy. I'm not a big dairy lover, so is this soemthing I can cut out and still see results?


It was the no dairy portion of the deit that I helped me out tremendously


I tried the dash diet a few times with varied success. Overall not a bad diet but there are a few better ones out there.


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QUICK FACTS Start the Diet Now Advertisement
  • Established: 2007
  • Founder: Research conducted by the National Institute of Health Research; Book author Marla Heller
  • Accessibility: Book
  • Diet Type: Low-sodium, low-fat and whole foods; lower blood pressure
  • Gender: Male and female

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Start the DASH Diet Today

The DASH Diet (Dietary Approaches to Stop Hypertension) has been proven to reduce blood pressure, and is recommended by health organizations such as the American Heart Association and the National Institute of Health (NIH). So it's likely to get your doctor's OK as well.

The NIH's research finds that the DASH Diet can show results for lowering blood pressure and beating hypertension in only two weeks.

With the DASH Diet you'll reduce your cholesterol levels, and of course, lose weight. The diet is centered around consuming less sodium and saturated fat, and more healthful foods like fruits, vegetables and low- or no-fat dairy.

The DASH Diet is rich in wholesome foods and the program is focused on teaching you healthy principles that will reduce the risk of heart disease, stroke and some types of cancer. Some of the helpful information available in the book includes:

  • Menu plans for different calorie ranges
  • Tools to help you personalize the program for your personal goals
  • Recipes and shopping lists for DASH-friendly foods
  • Tips for eating out
  • Advice on healthy weight loss and exercise for various lifestyles
  • DASH DIET Named Best Diet of 2012 by US News and World Report

  • Supported by the medical community

  • Ideal for those with hypertension

  • Ideal for diabetics

  • Nutritional approach to eating

  • Proven to help lower blood pressure and cholesterol without medication

  • Offers healthy eating choices you can stick with
  • Shows meal plans for various daily calorie amounts
  • Eating plan aligns with government MyPlate guidelines
  • Contains 28 days of menus

  • None to speak of

When you follow the DASH Diet Action Plan, you will eat lots of fruits and vegetables, combined with low-fat dairy foods, lean meat, poultry, fish, some nuts and beans, and grains. The plan is low in saturated fat and cholesterol and offers plenty of vitamins and minerals that your body needs. The DASH Diet Action Plan will make it easy to lose weight, since many of the DASH diet foods are more filling than the empty calorie foods that many people over-consume. The DASH Diet Action Plan will give you a way of eating that you can continue for the rest of your life. The DASH Diet recommends a daily diet that includes the following:

  • 4-6 servings each of fruits and vegetables
  • 6-12 servings of whole grains
  • 2-4 servings of low- or no-fat dairy
  • 1.5-2.5 servings of lean meats, poultry and fish
  • 2-4 servings of fats and sugars
  • 3-6 servings (weekly) of legumes, nuts or seeds

A sample day of eating on the 2,000 calorie option is listed below.

  • Breakfast: Freshly squeezed orange juice; Wheaties with skim milk topped with raspberries; cinnamon raisin English muffin with a layer of light cream cheese
  • Lunch: Turkey and light Swiss cheese on whole wheat, smothered with cranberry sauce, topped with romaine lettuce leaves; minestrone soup; coleslaw
  • Snack: Nectarine; handful of almonds
  • Dinner: Italian bread dipped in olive oil; grilled salmon with barbecue sauce; new petite red potatoes; Haricots Verts dusted with crushed hazelnuts

The DASH Diet offers guidelines featuring elements of all exercise types including aerobic, resistance, flexibility and balance. It is suggested that you do aerobic, stretching and balance exercises most days of the week and that you add some type of resistance exercise two to three days each week. When planning the number of days you will work out, you should plan to exercise seven days per week which may likely be reduced to five days because of scheduling conflicts or other issues. If you are trying to lose weight, you should plan to exercise 60 minutes each day. Those that are trying to maintain their weight can lower that to 30 minutes each day.

Some pointers offered in the DASH Diet for incorporating exercise and sticking with it include choose an exercise you enjoy, consider working out at home and find activities that will keep you engaged during your exercise routine. Working out at home or in your neighborhood offers the ultimate level of convenience and increases your chances of actually getting the workout done. You should also get proper shoes and clothes for your workouts and consider buying an elliptical machine or treadmill to make it easier to workout in all weather conditions. Aside from the amount of time you should exercise, the DASH Diet doesn’t require that you participate in a certain exercise. The choice is yours provided you incorporate the elements suggested by the program.

The DASH online program provides exercise advice for all levels and fitness goals. You will find advice whether you are a beginner or a weekend athlete, or even a competitive athlete.


The DASH Diet is a sound scientifically proven weight loss approach that has the backing of the major players in the health industry. Whether you want to lose weight or just improve your health, this program offers a solid approach to a healthy lifestyle. Those that are currently suffering from high blood pressure, high cholesterol and type 2 diabetes can certainly benefit from a program like this that offers a healthy eating approach and plenty of exercise.

Common Misspellings

DashDiet, Dash Deit, Dahs Diet, Dsah Diet, Hypertension Diet, Dash Diet for Hypertension



Related Diets: Low-Fat Diet, AHA No-Fad Diet

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