The Diet

The DASH eating plan is not primarily designed for weight loss. The Dash Diet – or the Dietary Approaches to Stop Hypertension (DASH) eating plan – is designed (along with reduced salt intake) to reduce (or prevent the onset of) high blood pressure (hypertension) and boost nutrition and general health.

The DASH diet plan is straightforward, especially if you are familiar with the United States Department of Agriculture’s (USDA) newest food pyramid. Luckily, the DASH diet doesn’t involve the same rigorous steps and restrictive demands as some other diets. The DASH Diet Action Plan is specifically designed to help you follow the plan by adding better foods to your refrigerator, providing recipes and helping you choose diet-friendly foods at restaurant.

In order to follow the plan, you’ll need to increase your intake of vegetables, fruits and certain dairy products. You’re able to eat whole grains, poultry, fish and nuts on the DASH diet, but you should reduce your intake of fats, red meats and foods and drinks that might have too much sugar.

If you are on a 2,000-calorie diet, you should be aware of how much of each food group you should consume each day. For whole grain foods, you should eat somewhere between seven and eight servings per day for energy and fiber. For fruits and vegetables, you should eat eight to 10 servings per day. Fruits and vegetables are important because they contain vitamins, minerals and fiber. Dairy is an excellent source of calcium, vitamin D and protein. And you should plan to have two to three servings of low fat or nonfat dairy products each day.

When it comes to meats, legumes, fats and sweets, the DASH diet suggests moderation. For meats, fish and poultry, you should incorporate two servings or less per day, but make sure the meat is lean. And when eating beans, nuts and seeds, the DASH diet plan suggests four to five servings per week. Foods that are rich in fats and oils are still essential, but only in small amounts. The DASH diet recommends that you cut back to two or three servings a day of this food group. And finally, deliciously sinful sweets should be limited to five servings or less per week.

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Here’s the recommended DASH Diet by the Mayo Clinic:

12 days on – 2 days off

Breakfast
1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
2 Eggs (any style)
2 Slices Bacon

Lunch
1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
Meat (any style, any amount)
Salad (any kind of dressing)

Dinner
1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
Meat (any style, any amount) (fish may be substituted for meat)
Vegetables (any green, yellow, or red vegetables cooked in butter or any seasoning)

Bed Time Snack

1 glass tomato juice or 1 glass Skim milk

Vegetables Allowed
Red onions, green onions, bell peppers, radishes, cucumbers, broccoli, spinach, lettuce, cabbage, carrots, peas.

Vegetables to Avoid
White onions, potatoes, celery.

When you are looking for a diet for treating high cholesterol, you might want to consider the DASH diet. This eating plan requires no special foods. It emphasizes fresh fruits and vegetables rather than processed foods. This is called as DASH diet which the first word stands for Dietary Approaches to Stop Hypertension.

The DASH diet is highly recommended to many people with hypertension (high blood pressure) or pre-hypertension by their physicians. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension).

The DASH diet provides more than the traditional low salt or low sodium diet to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, fibers as well. New research continues to show additional health benefits of the plan.

The DASH eating plan has been proven to lower blood pressure in just 14 days of continued use. Best response came in people whose blood pressure was only moderately high, including those with pre-hypertension. For people with more severe hypertension, who may not be able to eliminate medication, the DASH diet can help improve response to medication, and help lower blood pressure. The DASH diet can help lower cholesterol, and with weight loss and exercise can reduce insulin resistance.

The DASH Diet Action Plan provides real life solutions to make it easy for people to follow the DASH diet. It has 28 days of meal plans (with adjustments for various calorie levels), recipes, guidance for weight loss, how to eat at restaurants, fast food places, etc. and still stay on track. It shows you how to organize your kitchen for the DASH diet, how to read food labels to make good choices. And, of course, the meal plans and recipes are all low sodium or low salt. This diet teaches you how to add exercise and other lifestyle changes to help lower blood pressure. It helps you design your own personal “DASH Diet Action Plan.”

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New research shows that following the DASH diet over time will reduce the risk of stroke and heart disease. And the benefits of the DASH diet have also been seen in teens with hypertension.

The DASH diet is so easy to follow and manage. Therefore, it is truly the diet for everyone from anywhere in the world.