Dash Diet


The dash diet was introduced in order to control hypertension and blood pressure. With a unique approach it allows to consume variety of foods that are rich in nutrients like potassium, calcium and magnesium. The dash diet has not only been proven to control blood pressure without medication (yes, it’s possible) but has also proved to an effective way to lose weight and become healthier at the same time. The diet plan believes in eating low fat and non fat dairy along with fruits, vegetables and nuts and beans. Other than this, foods like grains, lean meats, fish and poultry are also included in the diet, providing a rich source of fiber to your body.

The primary focus is to cut down the empty carbohydrates and add more protein and heart healthy fats.

The dash diet creates a process to control the blood pressure by limiting the intake of sodium.

A normal diet allows around 3500mg of sodium intake in a day, whereas the dash diet is divided in two parts.

Standard dash diet.

The standard dash diet allows 2300mg of sodium per day.

Low sodium dash diet.

Low sodium dash diet allows 1500mg of sodium per day.

Hence, the dash diet is planned according to blood pressure points which are then controlled by avoiding sodium. However, it allows you to eat delicious foods that blend in your diet easily; making it one of the most efficient diet plans in the world.

Why Dash Diet?

The dash diet has reduced the risk of many diseases like some kinds of cancer, heart disease, stroke, diabetes and kidney stones. The diet plan is not only designed to stop hypertension and control blood pressure but also to avoid higher blood sugar levels in control. This directly results in reduced belly fats and lowers the risk of diabetes while improving HDL (good cholesterol) and avoids LDL (bad cholesterol).

What to eat is Dash Diet?

Foods like grains, dairy, lean meat, nuts, beans, poultry, fish, seeds, goods fats, fruits, vegetables, etc. can be incorporated in the diet plan. Fruits and vegetables are to be served 4 to 5 times a day where as fats and dairy are to be served 2 to 3 times a day.

It is important to properly follow the diet plan in order to get maximum results.

Pros and Cons


  1. The food items required to follow the dash diet is easily available in grocery stores and aren’t expensive foods.
  2. The dash diet provides options according to calorie levels, hence it’s easy to choose the right option that will maximum benefits.
  3. The dash diet provides research proven health benefits in stopping hypertension and lowering blood pressure and cholesterol.
  4. The dash diet plan provides plenty of nutrition through the selection of food items which makes it one of the most efficient diet plans.
  5. The dash diet is endorsed by the national institute of health, the American heart association and the USDA which are reputed health organizations.


  1. The dash diet food items are not available as packaged ready to cook food which makes it less convenient.
  2. The primary focus of the dash diet is not weight loss but to stop hypertension. However, one can follow the low sodium dash diet plan.
  3. Keeping track of the servings you eat from each food group can be hectic.