The DASH diet (Dietary Approaches to Stop Hypertension Diet) puts an emphasis on portion size, eating a healthy variety of different foods, and making sure you get the right amount of nutrients.

The DASH diet was developed by the National Heart, Lung and Blood Institute (NHLBI), in coordination with a number of major US universities, in response to rising incidences of high blood pressure (hypertension).

Is DASH a short-term diet?

DASH is a lifelong commitment to healthy living, which is intended to prevent or treat high blood pressure. DASH dieters eat less sodium and eat more nutrient-rich food to lower blood pressure.

How does DASH help your health?

DASH diets help to reduce blood pressure, a key goal for people with diabetes.

It is possible with DASH to reduce blood pressure by as much as a few points in just two weeks.

The DASH diet also protects against:

  • Osteoporosis
  • Heart disease
  • Stroke
  • Cancer
  • Diabetes

Whilst the DASH diet is not intended to be a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier meals and snacks.

What do you eat on a DASH diet?

DASH diets are based on foods which are altogether relatively low in sodium. The diet includes whole grains, fruit, vegetables and low-fat diary products.

DASH diets are low in saturated fat, cholesterol and total fat.

Can I drink alcohol and coffee on a DASH diet?

The DASH diet recommends limiting alcohol to two drinks or less per day for men and one or less per day for women. The DASH diet doesn’t address caffeine consumption.

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