DASH Diet

Published in the New England Journal of Medicine in 1997, The low-sodium Dietary Approaches to Stop Hypertension (DASH) Diet is a healthy diet designed to help people not only control their blood pressure but also lose weight. The DASH diet recommends using fruits, vegetables, whole grains, and low-fat or fat-free dairy products and limiting your intake of foods high in saturated fat, such as fatty meats and dairy products from full-fat milk.

"DASH by itself isn't a weight loss diet, but you can certainly lose weight if you create a calorie deficit," says Rosanne Rust. This means that this diet will definitely improve your health by reducing calories while following the DASH Heart Health Rule can help you lose weight and lower your blood pressure. There are two methods that you can apply: small, frequent meals and a few large meals throughout a day. If you want to lose weight, add regular exercise to your healthy eating plan. A 2016 study published in the journal Obesity Reviews found that people on the DASH Diet lost an additional 3.1 pounds over 8 to 24 weeks compared to people on other diets. The best way to hasten treatment is to combine DASH therapy with physical activity. Exercise and sports help keep your body in balance and your blood pressure within an acceptable range.