DASH Diet

The DASH diet (Dietary Approaches to Stop Hypertension) is an eating plan meant to help treat or prevent high blood pressure, often known as hypertension. It focuses on eating a variety of fruits, vegetables, healthy grains, and lean meats while avoiding salt, red meat, added sweets, and saturated fat.

The DASH diet specifies how much of each food category should be consumed. The amount of servings you are permitted to consume is determined by your daily calorie consumption. For example, an average individual would have 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbohydrates such as whole grains, 2 servings of low-fat dairy products, and 2 servings or less of lean meats each day. You're also permitted to consume nuts and seeds 2 - 3 times a week. The DASH diet has been shown in studies to aid weight loss. A review of 13 research indicated that persons who followed the DASH diet lost considerably more weight over the course of 8–24 weeks than those who followed a control diet.