What is a Dash Diet?

What is a Dash Diet?

  • DASH means Dietary Approach to Reduce Hypertension. DASH Diet has been scientifically proven to lower blood pressure in just two weeks for those who follow the diet. It’s not just known to reduce blood pressure, but it is also designed to help with programs to lose weight, which aids in preventing heart disease as well as stroke, diabetes, and certain forms of cancer.



Who is the best person to follow the DASH eating program?

  • In reality, the reality is that a DASH eating program can be a component of any healthy diet plan. Not only will it aid in lowering blood pressure, but it can also provide additional benefits to heart health, including decreasing LDL cholesterol, inflammation, and cholesterol.


What are the benefits of the DASH eating program do the trick?

  • The diet is comprised of foods that are low in sodium and comprises a variety of food items that are high in minerals like magnesium, calcium, and potassium. These nutrients can help decrease blood pressure. The diet is also rich in fiber which also assists in lowering blood pressure. It also helps in shedding excess weight, which helps in lowering blood pressure.


What foods should you be eating on a DASH diet?

  • Grains such as whole brown rice, wheat, barley, oats, and quinoa are loaded with nutrients such as B vitamins, proteins, trace minerals, fiber, and antioxidants that have been proven to lower the risk of many diseases. But, processed grains lack many nutrients and should not be consumed.



If you are lactose intolerant, lactose-free dairy products and dairy products can be a good option.

  • Nuts such as walnuts, almonds and pistachios seeds, beans, and dals such as sunflower seeds the seeds of melon, etc. are all components of a healthy DASH diet. They are high in fiber-rich dietary protein and omega 3 acid, vitamins, and minerals like zinc, magnesium, among others. Although nuts are a good source of healthy fats, it is sensible to consume nuts in small amounts since they contain a lot of calories. Avoid honey-roasted or salted nuts due to their high sugar and sodium levels.


  • Lean meat, eggs, or poultry as well as fish should be consumed in moderation instead of meats that contain high levels of saturated fat. Processed meats like sausages, bacon, ham salami, etc. have a substantial amount of sodium. Therefore, they should be limited in their consumption. Red meat consumption on occasion is allowed.
  • Vegetables and fruits are naturally high in potassium that helps in decreasing blood pressure. If you’re one of those who doesn’t like vegetables and fruits, you can make the switch slowly. Include a fruit or vegetable each morning, along with what you’re eating at the beginning. Choose whole fruit over juices. Dry fruits that are not sweetened, such as raisins, cranberries, and raisins, as well as dried fruits like figs and so on. are great choices for travelers. Be sure to include vegetables served at every meal.


  • Diets should be lower in saturated fats as well as total fats. A diet that is high in saturated fats will increase the risk of developing heart hypertension and coronary disease. Fats are crucial in the absorption of fat-soluble vitamins, and aid in building up the immune system of the body. Oils such as rice bran oil and mustard oil must be encouraged at every meal. Trans fats, which are often present in processed and fried foods are to be avoided.



In order to make this diet even better, here are a few other tips:

Therefore, it is important to keep your consumption of alcohol in check.

Aerobic exercise coupled with a DASH diet can speed up the process of decreasing blood pressure.

Check the label on food items to find items that are low in sodium.

The stress of life can increase blood pressure even when your food regimen is nutritious. Thus, stress-management techniques such as yoga, meditation, and others can help to keep the blood pressure in check.

A lack of sleep can increase blood pressure. So, 7 to 8 hours of sleep at night will aid in keeping blood pressure under control.

If you’re a smoker, then cutting down on smoking can help lower blood pressure.

You should take your medication as directed.


  • Making a lifestyle change takes an effort. It’s an ongoing commitment that is required for better health. Smaller changes can result in more results than drastic changes in one go and then letting the commitment slip in the process. Before you begin the DASH diet, consult a nutritionist to assist you to create your own personal program.
  • Cafe Nutrition with their weight loss centers can assist you with more than just the DASH diet, but as well with weight reduction in Mumbai.



  • Arati Shah is a seasoned nutritionist, who owns Cafe Nutrition. She has a Bachelor’s Degree in Nutrition and an additional post-graduation degree in the field of Sports Sciences as well as Nutrition at S.N.D.T Juhu, she also assists in losing weight in Mumbai through formulating the perfect nutrition program and diet that is equally effective. She leads the Nutrition team in Mumbai and takes keen attention to each customer at Cafe Nutrition. Additionally, her weight loss plans are simple to follow, as she works to make changes in our routine diet.


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