Dash Diet

What does DASH mean?

DASH stands for "Dietary Approaches to Stop Hypertension" and translates as "diet tips to lower blood pressure". The diet was developed primarily for hypertensive patients, but studies have shown that the diet not only lowers blood pressure but also weight. The DASH diet is not a diet in the strict sense of the word, it's a dietary change with low-fat and low-salt foods and plenty of fresh vegetables and fruits. Thus, the new diet trend is also suitable for people without hypertension.

How does the DASH diet work?

US doctors even consider the diet the healthiest diet ever. It is recommended a calorie intake of 2000 kcal per day – fast weight loss is difficult, therefore, can be reduced to 1500 kcal. The most important point is: four to five servings of vegetables a day, plus just as many servings of fruit. In addition, whole grains and low-fat milk and dairy products may be eaten. Meat and fish, on the other hand, should rarely be consumed. Finished products are completely eliminated as they contain a lot of salt and additives – instead cook with fresh ingredients.

Change in diet.

The DASH diet advocates a balanced and healthy diet with many fresh ingredients – nothing earth-shattering new, but again one more reason to pay attention to himself and his diet. Eating so much fruit and vegetables is initially a change. Best start in the morning with a portion of low-fat yogurt with oatmeal and a sliced ​​apple. If the small hunger comes in between, grab vegetables raw food. For example, a vegetable pan with brown rice is ideal for lunch. Meat should only be eaten as a "side dish", preferably lean poultry meat. For dessert there is still a piece of fruit. In the evening, for example, a large plate of salad is on the diet plan, with a low-calorie topping. Attention: look for hidden fats in cheese and sausage – take to fat-reduced cream cheese or poultry sausage. A healthy diet also requires large quantities of sweets, salty snacks, fast food and alcohol.


With the DASH diet, you can lose weight in a healthy and long-term way – basically a change in diet with lots of fresh vegetables and fruits and low-fat foods. Much of what we already knew about losing weight – waiving finished products and sweets – is summoned to our conscience once again.