DASH Diet Plan

What is Dash Diet Plan???

Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already-elevated blood pressure. For an overall eating plan, consider the DASH diet. "DASH" stands for "Dietary Approaches to Stop Hypertension," a clinical study that tested the effects of nutrients in food on blood pressure. Study results indicated that elevated blood pressures were reduced by an eating plan that emphasizes fruits, vegetables, and low-fat dairy foods as well as foods high in fiber and low in saturated fat, total fat and cholesterol. A second study showed that reducing the amount of sodium consumed lowers blood pressure. The DASH diet includes whole grains, poultry, fish, and nuts, and has reduced amounts of fats, red meats, sweets, sugar-containing beverages, and high-sodium processed foods.

Dash Diet is Not a Weight Loss Diet !!!

The DASH eating plan was not designed to promote weight loss. But it is rich in lower calorie foods, such as fruits and vegetables. You can make it lower in calories by replacing higher calorie foods with more fruits and vegetables—and that also will make it easier for you to reach your DASH goals.

Following The DASH Diet

The DASH eating plan shown below is based on 2,000 calories a day. The number of daily servings in a food group may vary from those listed depending on your caloric needs. Use this chart to help you plan your menus or take it with you when you go to the store.