DASH Diet for Health and Weight Loss

a bowl with dash diet food

DASH diet abbreviation is “dietary approaches to stop hypertension” which helps to lower the high blood pressure. Dash diet allows the eating of food that have less sodium but all other essential nutrients which helps to lower the blood pressure as well as weight loss. Dash diet allows the fruits and vegetables that helps to boost metabolism. Most people are suffering from hypertension, high cholesterol and heart diseases also eat dash diet. 

Dash diet mostly include plenty of vegetables, fruits, whole grain, protein, fish and nuts. Dash diet also allows you to eat a small number of sugary beverages, sweets and red meat. 

Let’s discuss more dash diet how it helps you in health and weight loss. 


Here we will discuss the primary benefits of the dash diet and how it helps you in weight loss. Sometimes you may eat fewer calories but its completely fine. Try to stay in limits while using salt because nutritional values may vary from specific brands of ingredients you use or change while preparing a meal. 

Diet Plan

Day 1Whole wheat bagel, 2tbs peanut butter, one orange, one fat-free milk, decaffeinated coffee.  A bowl of salad (Spanish, almonds, sliced orange, slice pear), one cup of reduced wheat crackers, a cup of fat-free milk. A cup of fat-free yogurt, vanilla wafers (any brand)3oz Herb crushed or cooked, half cup of brown rice with vegetables, half a cup fresh green beans, a small sourdough roll, 2tbs olive oil, a fresh cup berries, herbal ice tea.  
Day 2A cup of fresh mixed fruits (banana, apple, melon, berries, walnut, with fat-free yogurt), 1tbs trans-free margarine, a cup of fat-free milk, herbal tea.Chicken curry, half cup of baby carrots, a cup of fat free milk.Make a trail ( raisins, unsalted mini twist pretzels and 2tbs sunflower) A cup of whole wheat spaghetti with one cup marinara sauce (not added salt), two cups of green salad.
Day 3A cup cooked oatmeal, one slice of wheat toast, one banana and fat-free milk. Note: do not add salt while cooking oatmeal.Tuna salad ( unsalted water packed tuna, 2tbs light mayonnaise, grapes, celery and topped with romaine lettuce), toast crackers a cup of fat-free milk.A cup of fat free yogurt, one peach fruit,Beef and vegetable kababs (add pepper onion mushrooms, cherry tomatoes), one cup cooked rice, 1/3 cup pecans, 1 cup pineapple chunks, 4onz raspberry juice. 

The diet has been linked to a lower risk of type 2 diabetes. Some studies demonstrate that it can improve insulin resistance as well

Benefits of the Dash diet

Dash diet not only for hypertension person, but it also prevents you from weight gain and risk of cancer. Dash diet is designed to lower the blood pressure and let us discuss its more health benefits:

Weight loss

Dash diet helps to burn out calories more than they eat. Reduced the calories intake and fat-free food will help in weight reduction. Some people also feel happy because of reduced salt, which reduced hypertension. 

The more you weigh, the more blood pressure increases so to add the dash diet, and you will feel active and healthy. If a person is already suffering from a high blood pressure problem, they must take a dash diet which will helpful for weight loss and to lower blood pressure.

Heart diseases

Dash diet helps to reduce the risk of heart attack and high blood pressure. Sometimes a high blood pressure or high cholesterol level leads to a heart attack. Dash diet will prevent you from chronic diseases. Dash diet will help 30% to reduce the risk of stroke or any other heart disease. 

Cancer disease

Recent research has concluded that the dash diet will help to reduce the risk of cancer like breast cancer and colorectal. Dash diet includes healthy foods which also helps to boost metabolism. 

Who can follow the dash diet?

Dash diet is mainly for those who are having high blood pressure and cholesterol problem. If you have a genetic family history of high blood pressure, heart disease or high cholesterol problem, then you can follow the dash diet for preventing significant loss of your health. For ordinary people, it is essential to take less amount of salt in food so they can live longer. 

Some people are salt sensitive, so the salt has a significant influence on their blood pressure; they are suggested to follow the dash diet. 


Dash diet is useful to lower the blood pressure. Understand the essential human health by reducing the salt intake a person can save himself from many diseases and live a healthy life. Some people who are salt sensitive or a high blood pressure patient will follow the dash diet to improve their health. A healthy life is the best life to live.

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