Dash diet

The DASH diet is the best diet according to the US News and World Report ( 1 DASH means dietary approaches to stop hypertension and is the result of research sponsored by the U.S. National Institutes of Health to create a diet that can lower blood pressure without medication.

This diet can also help you lose weight, fight some types of cancer, reduce the effect of diabetes, lower LDL cholesterol, protect against heart disease and stroke, and prevent kidney stones from forming ( 2 ).

Therefore, if you need to lose weight or suffer from any lifestyle-related illness, you should follow the DASH diet to cleanse your system and lead a healthy life. Here’s all you need to know about this highly successful diet.

The DASH diet is simple: it allows dieters to eat natural foods such as vegetables, fruits, nuts, lean proteins, low-fat dairy products, poultry, fish, meat and beans… The goal of this diet is to reduce the consumption of salty or high-sodium foods, which is the main cause of increased blood pressure, obesity and other diseases.Dieta dash para la tension arterial , hipertension

Americans consume approximately 3400 mg of sodium per day, and the standard DASH diet allows you to consume 1500-2300 mg of sodium per day. This product meets the Dietary Guidelines for Americans (2010) ( 3). In addition, you will consume limited sugary beverages and sweets. This is crucial if you are trying to lose weight because the sugar is eventually stored in the form of fat if you do not use it as an energy source.

Therefore, this combination of healthy foods, no processed or junk foods, low sodium and low sugar foods, and a healthy lifestyle is the working formula for this diet… Now that you have a fair understanding of the basic principle of how this diet works, here are some points to consider.

Dash Diet Guidelines for Weight Loss

  • If you want to lose weight, you must spend more energy than you consume as a food.
  • If you want to maintain your current weight, you must consume as much food as you do energy.
  • Check your activity levels to see if you are sedentary (light activity), moderately active (light physical activity and walking 1-3 miles at a medium pace) or active (walking 3 miles or more per day for 3-4 hours in daylight).
  • Meet your recommended caloric intake.
  • Include the required amount of food in your daily diet.
  • Avoid sugary, processed, high-sodium foods.
  • Exercise regularly to create a negative energy balance in your body.
  • Check your weight and body fat percentage every two weeks.

Here is a sample diet chart for weight loss. You can modify this diet plan according to your calorie needs per day.

Dash menu diet

Breakfast 1 slice wheat bread with 2 tablespoons peanut butter + 1 egg + 1 cup freshly squeezed juice (no sugar) or vegetable quinoa + ½ cup low fat milk + 2 almonds.
Mid-morning 1 banana or 1 cup freshly squeezed juice.
Food1 medium bowl of vegetables with lean protein salad with light dressing and sunflower seeds or 1 medium bowl of green leafy vegetables and mushrooms.
Snack1 cup green tea + 15 pistachios in shell or 1 cup green tea + 1 small cup baby carrots.
Dinner Grilled/baked fish + 1 glass of low-fat milk or 1 plate of vegetable stew with vegetables + 1 rye bread + 1 yoghurt.


DASH Diet Women’s calorie needs per day 

50 and over160018002000-2200

DASH Diet Men’s calorie needs per day 

50 and over20002200-24002400-2800

Depending on your recommended calorie intake, the following tables will give you a clear idea of how much of each food group you should eat per day.

Foods allowed in the dash diet

  • Vegetables - Spinach, broccoli, Chinese cabbage, Chinese cabbage, lettuce, asparagus, radish leaves, kale, spinach, pumpkin, cauliflower, pumpkin, pumpkin, pumpkin, pumpkin, pumpkin, green onion, ginger, garlic, carrot, beet, parsnips, cabbage, okra, eggplant, tomato, peas, etc.
  • Fruits: apple, watermelon, grapefruit, lemon, orange, tangerine, pineapple, mango, plum, pear, pluot, banana, grapes, cherry, strawberry, blueberry, raspberry and blackberry.
     walnuts and seeds: pistachios in shell, nuts, almonds, macadamia nuts, flaxseed, sunflower seeds, pumpkin seeds, chia seeds, etc.
  • Grains: brown rice, oatmeal, whole wheat, whole grain pasta, multigrain bread and whole wheat bread.
  • Protein: chicken breast, lean cuts of pork and beef, mushrooms, mackerel, salmon, tuna, carp, tilapia, tofu, lentils, beans, peas and chickpeas.
  • Dairy products: skim milk, yogurt, cheese and whey.
  • Fats and Oils – Olive oil, rice bran oil, flaxseed oil, flaxseed butter, sunflower butter, ghee, peanut butter, low fat mayonnaise and sunflower oil.
  • Drinks: water, freshly pressed fruit and vegetable juices and coconut water.
  • Herbs and spices: Cumin powder, coriander powder, garlic powder, rosemary, thyme, dill, fenugreek seed, bay leaves, cardamom, cloves, star anise, mace, nutmeg, cumin seed and cinnamon.

Foods prohibited in the dash diet

  • French fries
  • Sweets
  • Salted nuts
  • Unlimited alcohol
  • Cakes
  • Pizza
  • Packaged fruit and vegetable juices
  • Energizing drinks
  • Canned foods
  • white bread
  • Packaged soups
  • Meat cold cuts
  • Processed meat such as sausages, salami, etc.
  • Ready-to-eat food
  • Pre-packaged pasta
  • Tomato sauce and sauces
  • High fat salad dressing
  • soda
  • Biscuits

It is clear that you should avoid eating foods that are not good for your body altogether.  This also means that you have to cook your meals to follow the DASH diet correctly and get results.

Is the DASH diet safe?

The DASH diet is mostly safe for everyone, but it is always good practice to consult with your doctor before starting the diet. I suggest this because each individual has a different body type and biochemistry, and no less than your doctor can give you the best advice.

For example, this diet recommends eating foods high in fiber, but if you have a stomach ulcer, have had bowel surgery, or suffer from IBS/IID, you should not follow the DASH diet.

So, yes, the DASH diet is a safe and good diet for losing weight and treating many lifestyle and obesity-related diseases, but check with your doctor first.

This brings us to the next big question:”Read on to find out what it is.

Who should follow the DASH diet?

Follow the DASH diet if

  • Have high blood pressure / hypertension
  • You suffer from insulin resistance
  • Are obese
  • You have diabetes
  • You have kidney disease
  • Having high levels of LDL cholesterol
  • Are 51 years of age or older

There are many benefits to following the DASH diet.

Benefits of the dash diet

  1. Helps prevent cardiovascular disease

Scientists in the United Kingdom found that the DASH diet may help reduce the risk of cardiovascular disease.

  1. Reduces blood pressure

It’s the best diet to follow if you have high blood pressure. U.S. scientists have shown that the DASH diet helped participants lower their blood pressure by following a low-sodium DASH diet (4).

  1. Improves insulin sensitivity

A paper published by University of North Carolina scientists confirmed that the DASH diet can help improve insulin sensitivity ( 5 ).

  1. Helps treat nonalcoholic fatty liver disease

Researchers at Kashan University of Medical Sciences have shown that the DASH diet had positive effects in people with nonalcoholic fatty liver disease (NAFLD) and also improved inflammatory markers and metabolism (6).

  1. Reduces the risk of diabetes

The DASH diet can also reduce and prevent metabolic syndrome, which reduces the risk of diabetes ( 7 ).

All right.  But, there are some technical problems with this diet plan. I have listed them below.

Side effects of the dash diet / disadvantages of the diet

  • Reducing the amount of salt and sugar can suddenly be difficult for you.
  • You need to consume organic products, which can cost more.
  • This is not a fad diet, so you won’t see the results right away. It may take up to four weeks to show results, as long as you stick to the plan.

In these cases, you can read the following tips on how to make the DASH diet easier on your wallet.

Dash Diet Tips

  • Buy vegetables and fruits from the farmers’ market.
  • Go to your local butcher or fish dealer for meat or fish.
  • If you cannot suddenly give up sugar or high-sodium foods, do so gradually.
  • Dispose of all junk food and processed food in your kitchen.
  • Avoid eating out.
  • Quit smoking.
  • He trains regularly.
  • Drink alcohol in limited amounts.
  • Do a day of cheating once every two weeks.

Following the DASH diet can certainly be beneficial. However, you should consider these points before starting your diet.


  • Consult your doctor before starting this diet.
  • Be careful when you are with friends and family, as meetings like these can disorient you from your routine.
  • Do not completely avoid salt.
  • Take multivitamin and calcium tablets twice a week or as directed by your doctor.

The DASH diet is not a fad diet and has the science to support this fact. Whether you are suffering from hypertension or obesity, this diet is sure to give you results. So talk to your doctor today and start following the DASH diet to completely change your life. Take care!