What is the Dash Diet ?

What is the Dash Diet ? - Fitness Health

Benefits Of Dash Diet

DASH diet stands for Dietary Approaches to Stop Hypertension, and this has been voted as a great diet for several years by a survey carried out. This diet was created by a panel of professionals from the Nation Institute of Health, to help decrease the blood pressure.

This diet helps reduce blood pressure due to the composition of potassium, calcium, and magnesium. Each of these main nutrients helps in reducing blood pressure. DASH diet also decreased sodium and salt intake for further reductions.

Keep in mind that DASH diet is not a short-term, crash course for weight loss but it is a sustainable program that requires you to eat healthily. Through this diet, you can learn to cook, eat a diet that consists of lean protein, whole grains and plenty of fruits and vegetables.

DASH diet not only helps in reducing blood pressure but has other advantages as well.

Keep on reading to find out about the benefits of DASH diet!

  • Lowering Cholesterol

Since DASH diet consists of whole grains and natural fiber; adequate fiber helps in reducing cholesterol. It also helps in balancing fiber and fat in our system which prevents atherosclerosis. This disease tightens the arteries and increases the blood pressure.

  • Weight Loss

Even though this diet was not designed for weight loss, it does help in reducing weight. This is because DASH diet does not contain empty carbs. These empty carbs not only provide you with empty calories but also increases glucose instability in the body and may lead to diabetes.

With this diet, you can focus on vegetables, proteins, fruits, and fats that are healthy for your heart allowing you to reduce the amount of calorie you take and hold back from getting obese.

  • Keeps The Heart Healthy

Blood pressure is dangerous because it affects the heart directly. High blood pressure also increases the chances of having a heart attack or a stroke. However, a diet with high-fiber content and balanced cholesterol level will allow less plaque to be build-up which lowers the chances of getting heart disease.

  • Decreases The Chances Of Osteoporosis

Since the DASH diet consists of calcium, potassium, and protein; these essential nutrients helps in slowing the onset and helps in preventing osteoporosis. They help in building strong bones since this diet consists of milk, leafy vegetables, fruits, and grains.

This diet also helps in maintaining the health of your kidney and reduces the risk of kidney failure. Some easy recipes for the DASH diet include:


  1. Chocolate Smoothie Mixed With Banana and Avocado


Serves 2

One medium peeled a banana,

2 cups vanilla soy milk,

½ pitted and peeled the avocado,

¼ cup of cocoa powder, unsweetened,

Two individual packets of Splenda,


Place all of the above-mentioned ingredients in a blender with ice, process it until it becomes smooth and has no lumps left.

Serve immediately.


  1. Egg Toast With Salsa


1 Slice of toasted whole-wheat bread,

1 egg cooked in ¼ tsp. of olive oil,

A pinch of salt and pepper,

2 tbsp. of salsa or pico de gallo,


Place your eggs on top of the bread and sprinkle some salt and pepper on it. Now add salsa or pico de gallo and enjoy.


  1. 3. Soy Nut and Apricot Trail Mix


Makes 5 cups

1 cup roasted shelled pistachios,

1 cup roasted soy nuts,

1 cup of pumpkin seed,

1 cup chopped and dried apricots,

1 cup of raisins,


Place all the above-mentioned ingredients in a bowl and scoop out ¼ cup portion and keep each of these potions in a zip-top bag.




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