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DASH Diet

Diet Origins

This diet was specifically designed for people with high blood pressure and is the basis for the new USDA food guide "MyPlate"- the 2010 Dietary Guidelines for Americans.

Diet Philosophy 

Following the Dietary Approaches to Stop Hypertension (DASH) diet of healthy foods is just the beginning.  Exercise, smoking cessation, and moderate alcohol consumption are strongly encouraged.  

Diet Claims

  • Increased energy
  • Lower blood pressure
  • Can help lower cholesterol
  • May make it easier to control blood sugar
  • May reduce the risk of cancer

Diet Structure

Fruit and vegetables, low-fat dairy foods, lean meat, poulty, fish, nuts and beans, and grains are the foods you will eat.   The plan has significant amounts of vitamins, minerals and fiber, a moderate amount of protein and minimal amount of foods with saturated fat and cholesterol. 

Supplements

No supplements are recommended.  The DASH diet asserts that the diet contains all the nutrients to provide protection against many diseases. 

Diet Testing

The DASH diet has been proven to reduce blood pressure and cholesterol. The National Insitutes of Health (NIH) has shown that this diet is just as effective can as medication in lowering blood pressure with many people seeing results in less than two weeks. 

 

 

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