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DASH Diet

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

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
BACKGROUND

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
PRO
  • 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

CON
  • None to speak of
DIET and NUTRITION

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
EXERCISE

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.

CONCLUSION

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

Author

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


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User Feedback

(Page 1 of 1, 17 total comments)

Nancy

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


Lorraine

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


rowena

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

posted Feb 9th, 2012 9:53 am


Diane

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

posted Jan 5th, 2012 10:59 pm


Lori

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


tricia

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

posted Jan 4th, 2012 7:37 pm


Wayne

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


Eric

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


hayam

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.
Tks.
Hayam

posted Feb 8th, 2010 7:16 am


Howard

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


Amanda

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


tonyRI

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


suzy

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


FoXXyCleo

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!


besty_blues

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?


Jeffery_x_92

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


Debby

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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