The DASH Diet | Cooking DASH Diet Recipes & More...

The DASH diet isn't only about a reduction in salt intake, but also a therapeutic eating approach in the management of blood cholesterol, blood pressure, insulin sensitivity and weight. Learn More


DASH Eating Plan

based on a 2,000 calorie diet
Food Group Daily Servings
Grains 6-8
Vegetables 4-5
Fruits 4-5
Low-fat or fat-free dairy products 2-3
Meats, poultry, fish 6 or less
Nuts, seeds, dry beans and peas 4-5/week
Fats and oils 2-3
Sweets 5 or less/week

What is the DASH Diet Eating Plan

DASH stands for Dietary Approaches to Stop Hypertension which is a diet based on clinical studies. The research and science-backed plan is less likely about eating in small portions but more of a balanced eating plan for a healthy lifestyle. The diet was developed having the purpose of establishing a food-based strategy that lowers blood pressure and eventually allow a reduction on full reliance of chemical substances. It has since helped many people not only be able to control blood pressure, but reduce their risks of other related illnesses.

Instead of using special diet foods, DASH sets forth daily nutritional goals targeting specific amount of calories a day. It also promotes the involvement of the right amount of nutrients in food that can lower blood pressure. The DASH diet has been evolving over the years as new nutrition research emerges and expected to only keep improving with new information.

The DASH meal plan recommends the following:

  • Intake of nuts, beans, fish, poultry, vegetable oils, fish, and fat-free or low-fat dairy products.
  • Intake of fruits, whole grains, and vegetables.
  • Limited intake of sugar-sweetened beverages and sweets.
  • Limited sodium consumption.

Who Should Follow The DASH Diet?

It comes as no surprise that the Dietary Guidelines for Americans recommend the DASH diet eating plan to everyone, — from children to senior adults. This clearly suggests that it's never too late to get started with the DASH diet.

Compared to many other diet plans, the DASH diet has been clinically proven to effectively deliver desirable results in helping people who have high blood pressure, high cholesterol and high insulin sensitivity. New research has shown that it can even help keep children grow up easily maintaining normal blood pressure levels.

While it was not originally developed for weight loss, the DASH diet is also very effective as a healthy weight-loss plan. It can be ideal for people who are into losing weight without the typically-excessive and under-pressure dieting. Also, since it does not require purchasing any sort of branded supplements (which can be expensive), it is perfect for people on a budget.

Daily Calorie Needs for Women:

Age (years)Sedentary LifestyleModerately ActiveActive Lifestyle
19–302,0002,000–2,2002,400
31–501,8002,0002,200
51+1,6001,8002,000–2,200

Daily Calorie Needs for Men:

Age (years)Sedentary LifestyleModerately ActiveActive Lifestyle
19–302,4002,600–2,8003,000
31–502,2002,400–2,6002,800–3,000
51+2,0002,200–2,4002,400–2,800

Objectives

It is clear that the DASH diet's primary goal is to improve overall nutrition quality. Nevertheless, since the DASH diet eating plan was originally created to help individuals with high blood pressure, it is reasonable to say that the main objective is to help people prevent and control high blood pressure.

Due to the fact that it follows specific standards and new information, it aims to provide a balanced diet following measurable portion sizes that adhere to reputable health organizations and studies. The diet's exact objective/s for the individual may change for every person, depending on their health needs. Nonetheless, helping people improve their health remains to be the main goal.

How Should The DASH Diet Plan Work?

The DASH diet works based on servings from different food groups. It calls for a specific amount of calorie intake, and the amount depends on the person's age and the number of calories that they burn in a day. The diet provides a graph with different food group serving numbers, and a person should consume the number of servings indicated under their calorie segment. In addition to following the DASH diet's proportioned meals, people are also encouraged to be physically active, avoid alcohol and get plenty enough of sleep.

DASH Diet Nutrition

Due to the fact that the DASH diet is cemented around the idea of lowering blood pressure, it focuses on nutrients that help do so, such as potassium, calcium and magnesium. These nutrients can be found in every-day foods such as fruits, vegetables, low-fat dairy and other food groups. Based on the DASH diet, people should consume the highest number of servings from the grains food group and very little fat. Overall, the DASH diet eating plan is well-rounded in its nutrition guidelines and an excellent diet program for everyone.

DASH Eating Plan as the Best Diet for High Blood Pressure

DASH Diet for Weight Loss

DASH Diet Studies & Clinical Trials

Best DASH Diet Recipes

Don't miss out on trying any of the following DASH recipes!

BREAKFAST | LUNCH | DINNER | SNACKS | DESSERTS
Baked Salmon with Southeast Asian Marinade

Baked Salmon with Southeast Asian Marinade

In Dash Diet Recipes, Dinner High Blood Pressure
Banana-Nut Oatmeal

Banana-Nut Oatmeal

In Breakfast High Blood Pressure, Dash Diet Recipes
Bean Burrito Bites

Bean Burrito Bites

In Dash Diet Recipes, Lunch High Blood Pressure
One-pan Summer Eggs

One-pan Summer Eggs

In Breakfast High Blood Pressure, Dash Diet Recipes
Fruit Dippers

Fruit Dippers

In Breakfast High Blood Pressure, Dash Diet Recipes
Smore’s Chocolate Toffee Bark AKA Graham Crack(er) Bark

Smore’s Chocolate Toffee Bark AKA Graham Crack(er) Bark

In Dash Diet Recipes, Desserts High Blood Pressure
Hurricane Punch

Hurricane Punch

In Dash Diet Recipes, Snacks High Blood Pressure
S’mores Bites

S’mores Bites

In Dash Diet Recipes, Desserts High Blood Pressure
Avocado Salad Sandwich

Avocado Salad Sandwich

In Breakfast High Blood Pressure, Dash Diet Recipes
Colorados (Red Bean Soup)

Colorados (Red Bean Soup)

In Dash Diet Recipes, Lunch High Blood Pressure
Chicken Parmesan

Chicken Parmesan

In Dash Diet Recipes, Dinner High Blood Pressure
Chili

Chili

In Dash Diet Recipes, Dinner High Blood Pressure
Washington Apple Turkey Gyro

Washington Apple Turkey Gyro

In Dash Diet Recipes, Lunch High Blood Pressure
Asian Pork Tenderloin

Asian Pork Tenderloin

In Dash Diet Recipes, Dinner High Blood Pressure
Chicken Enchiladas

Chicken Enchiladas

In Dash Diet Recipes, Lunch High Blood Pressure