DASH Diet

DASH is an acronym for Dietary Approaches to Stop Hypertension, developed in the 1990s based on research by the National Institute of Blood, Heart, and Lung (National Institutes of Health). This plan is designed to help you reduce sodium and reduce high blood pressure through a balanced diet. This study shows that DASH may help with weight loss and prevent other chronic diseases like cardiovascular disease and type 2 diabetes.

DASH Diet emphasizes large amounts of fruit and vegetables at every meal, along with lean meats, seafood, whole grains and low-fat dairy products. The DASH will be followed over the long term, in addition to limiting alcohol, stress, increasing physical activity, not smoking and getting plenty of sleep. The focus of this diet is on sodium restriction and the DASH suggests people following this diet consume 2,300 milligrams of sodium per day. To lower blood sugar even further, reduce your sodium intake to 1,500 milligrams per day. A DASH day's menu might include an omelet and a small bowl of whole-grain cereal with skim milk for breakfast; green salad with grilled chicken and a slice of wholemeal bread for lunch; a plate of pasta with salmon and a smoothie for dinner; low-fat yogurt and fruit for a snack. Those who have to cook may like the versatility of DASH as most of the recipes are easy to follow.