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Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension. Aso known as high blood pressure — and reduce their risk of heart disease.

The DASH diet focuses on fruits, vegetables, whole grains and lean meats.

The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet. Such as vegans and vegetarians (5Trusted Source, 6Trusted Source).

Stop Hypertension

That’s why the DASH diet emphasizes fruits and vegetables while containing some lean protein sources like chicken, fish and beans. The diet is low in red meat, salt, added sugars and fat.

Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is. Because it reduces salt intake.

The regular DASH diet program encourages no more than 1 teaspoon (2,300 mg) of sodium per day. Which is in line with most national guidelines.

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What to Eat on the DASH Diet

In 2018 we wrote about our Mediterranean Diet, otherwise known around here as “How we eat, Most of the time.” The Mediterranean Diet just trumped, in 2019, what had previously held the number one spot for the prior eight years, and bumped it, the DASH Diet, down to the number two spot according to US News and World Report. Well isn’t that interesting…

What to Eat on the DASH Diet to stop hypertension

DASH (Dietary Approaches to Stop Hypertension) emphasizes eating whole grains, fruits, and vegetables, and limiting salt. The Mediterranean diet also emphasizes fruits, vegetables, and whole grains, with moderate alcohol intake. They both encourage lean proteins such as chicken or fish.

Amazing DASH Diet to lose weight the healthy way

Want to stay motivated to stick to your weight loss goals? Start rewarding yourself! We’re sharing tips on how to stay motivated in your weight loss efforts. And some great non food weight loss rewards for your journey!

Lose Weight Healthy Diet to stop hypertension

If you’re working on losing weight but keep hitting roadblocks along the way, you might be missing an important step in your weight loss journey: rewarding yourself the right way.

DASH Diet Guidelines

No diet is perfect for everyone. We all have unique considerations—from metabolism to age to goals to food preferences to activity level to food sensitivities to budget to family—and as a result, the “best” diet for your friend or favorite celebrity may not be the “best” diet for you.

DASH Diet Guidelines stop hypertension

With that being said, while there are countless diets out there. Some have a bit more history and science behind them. One such diet is known as the DASH diet. Which ironically has been ranked the “Best Overall Diet” for seven years running by US News & World Report.

Phase One of the DASH Diet

The Dash Diet Phase 1 is the first 14 days of your Dash diet. DASH is an abbreviation for “Dietary Approaches to Stop Hypertension,”. This program has a long history going back to the early 90s. With both the Mayo Clinic and the National Institute of Health doing long-term studies. Here are the recommended DASH Diet Meal Plan -Phase 1.

Phase One Dash Diet

Congratulations on choosing The DASH Diet. It is the No. 1 diet for overall good health for 8 years in a row. It is a diet for diabetes and for a healthier heart. It is proven to work in so many areas. The DASH Diet is not a fad. It is proven to have worked over the years of research and it really does work.

DASH Diet to stop hypertension

This health-promoting, disease-preventing diet’s full name is the Dietary Approaches to Stop Hypertension.

The National Heart, Lung, and Blood Institute recommend the DASH diet for high blood pressure. Other health benefits include lowering inflammatory markers, preventing diabetes, and lowering the risk of developing cancer (2).

Diet Meal Plan

Blood pressure is a measure of how much force your blood exerts on your blood vessels. When you get a blood pressure reading, it will be given in two numbers separated by a slash.

Foods you can Eat to stop hypertension

While it didn’t enjoy the same spotlight this January. The DASH diet was crowned as one of the best diets in the United States in 2019 by U.S. News and World Report, putting it on the fast-track to cause buzz on Instagram feeds all year long. In fact, the DASH diet had earned this distinction for most of the 2010s.

DASH Diet Foods to Eat

But, unlike many of the other diets we’ve seen percolating in our social media feeds for the last few years. The DASH diet actually has overwhelming support from the medical community. Largely in part because it was developed in the 1990s by a team of researchers funded by the National Institute of Health.

The Best DASH Breakfast

All diets start with a healthy breakfast to keep your energy level fuelled for the day. And, ideally your optimal breakfast will help stop hypertension and protect you heart.

Healthy Weight Loss Breakfast

Don’t be flummoxed by the plethota of diets vying for you attention. The DASH Diet is approved by the medical profession so, you can dine with confidence.

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Stop Hypertension with a healthy DASH Diet