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What Is the DASH Diet? A Guide to the Plan for Losing Weight and Lowering Blood Pressure

The Dietary Approaches to Stop Hypertension, or DASH, diet has been consistently ranked by US News & World Report as a top diet for heart health and weight loss, and it’s no surprise why Unlike fad diets that call for extreme calorie or food-group restrictions without scientific evidence that supports their efficacy, the DASH diet involves making manageable dietary changes that are flexible and rooted in proven nutritional advice.

The DASH diet was developed specifically to help people lower high blood pressure (hypertension) and is promoted by the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health.

The food options available on the DASH diet closely mirror the eating plan recommended in the US Department of Agriculture’s MyPlate, with a focus on whole foods, such as fruit and veggies; fat-free or low-fat dairy; whole grains; and lean meats, like fish and poultry. Meanwhile, the plan requires cutting back on, or preferably eliminating, processed foods, like sugary drinks and packaged snacks, and limiting red meat, which in excess has been linked to poorer heart health and heart failure, according to a study published in the journal Nutrition, Metabolism and Cardiovascular Diseases.

The DASH diet specifically meets the low-sodium (salt) requirements that can give people an edge over hypertension. This means it’s a great diet for people who may have a personal or family history of heart disease, as well as those individuals who may be at risk for type 2 diabetes or are currently managing the condition.

Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.

Download DASH Diet Android App for Weight Loss and Hypertension.

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