The Dash Diet

The DASH Diet, also known as Dietary Approaches to Stop Hypertension, offers a solution not only to weight loss , but also to lower the blood pressure by reducing salt intake down to 1500 mg. This diet promises successful results after only two weeks.

The daily calorie intake can be between 1,600 and 3,100 calories, depending on the gender. The diet consists of a medium level of proteins and a high level of whole carbohydrates.
The Hypertension Diet is based on several studies made by the National Heart and Blood Institute (NHLBI), which demonstrated that hypertension , may be reduced by lowering the sodium intake.

That is why nutritionists who conceived the Dash diet decided to increase the amount of foods containing nutrients and limit those with saturated fats and high level of cholesterol.
So, the main principles of the diet are: reducing the amount of fat by choosing healthy foods, low in cholesterol, introducing more fruits and vegetables in the diet, along with whole grain products, and cutting down sweets and sugar-containing beverages from the meals.

For example,  breakfast can include: one cup whole grain oat rings cereals, one cup of low-fat milk, one medium size banana, one medium raisin bagel, one tablespoon of peanut butter and one cup of orange juice, preferably home made. 

For lunch, you may have: a tuna salad plate with half a cup tuna salad, one slice of whole wheat bread and one large leaf romaine lettuce; a cucumber salad with half a cup of tomato wedges, a cup of fresh cucumber and one tablespoon of vinaigrette dressing, half a cup of  low-fat cheese, half a cup of canned pineapple juice and one tablespoon of unsalted almonds.

A sample menu for dinner could include: three ounces of turkey meatloaf, one cup of collard greens with canola oil, one small baked potato with one tablespoon of fat-free sour cream, and one tablespoon of reduced-fat cheddar cheese.  You can also add one small whole wheat roll and a medium peach.  If you can’t live without snacks or cannot resist until the next meal, sunflower seeds or yoghurt are recommended. Also, fruits are never a bad choice.

Even though the purpose for which it was conceived it lowering blood pressure, the Dash diet if also recommended for a successful weight loss and a healthy life. The trick it to eat as less salty as possible, reduce sweets from your diet and reduce if not avoid alcohol.