Dash Diet Foods

DASH stands for “Dietary Approaches to Stop Hypertension’ and is the name of a randomized controlled trial that demonstrated a significant lowering in blood pressure as a direct result of a diet that promotes whole grains, vegetables, fruit and legumes and is low in saturated fat and refined carbohydrates. As with many diets, there is an emphasis placed on portion size, but the most prominent feature is that the DASH diet incorporates eating a variety of foods so that all the required nutrients are acquired directly from what you are putting into your body.

The DASH diet is a diet that has been recommended by doctors to help people who are suffering from hypertension (high blood pressure) or prehypertension. It can also help with the prevention of diabetes, kidney stones, stroke, certain types of cancer and heart disease. Apart from all these benefits, it will also help you to lose weight and keep healthy so it is perfect for anybody.

The two Phase DASH diet works to first reset your metabolism and then works to continue and manage your weight loss.

1. Phase One Diet Plan

The first two weeks of the program, Phase One, is centered on a low-carbohydrate diet, with no fruit and whole grains, designed to reset your metabolism and boost your natural calorie burning processes. With this protein-rich, low carb and sugar period you will see an immediate and visible weight loss.

2. Phase Two Diet Plan

Phase Two then reintroduces healthy whole grains, fruit and starchy vegetables so as to control your weight loss and improve the body’s response to hypertension.

During Phase One dieters will need to consume an unlimited intake of non-starchy vegetables and include some protein-rich foods, such as lean meat, fish, low-fat cheese and nuts. Proteins work to prevent snacking and work to keep blood sugar levels stable because they help dieters to feel full and satisfied. Removing starch and sugar from the food intake will reduce the body’s need for insulin, which helps us desire lighter, healthier foods.


If you need guidance on choosing the right foods for you, you can download our free food guide available to the right of this website which gives you a month by month plan of action you can use. These plans are created by Sarah Carter, a US based Health Coach and Betsy T, a registered Dietician that works exclusively with High Blood Pressure patients. As always, before you make any drastic changes, always consult with your personal doctor to make sure the plan here is best suited for you.