DASH diet

The dietary approach to stop hypertension (DASH) is a customised diet that has been proven to be extremely useful in controlling hypertension along with many other conditions.

It is so great significance for the Indian population as regular compliance can both prevent and manage the following: - 

  1. Hypertension
  2. Diabetes mellitus
  3. Fatty liver disease
  4. Non-alcoholic steatohepatitis (NASH)
  5. Hyperlipidemia
  6. Hypercholesterolemia
  7. Polycystic ovarian disease (PCOD)
  8. Hypothyroidism
  9. Advantages in the Indian setting
  10. All varieties of fruits and vegetables (listed in the diet) are easily available 
  11. Grains and nuts (listed in the diet) are easily available

Dash Diet & How It works - 

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a dietary pattern that is designed to lower blood pressure and improve overall cardiovascular health. The diet works by emphasizing the consumption of certain foods that have been shown to be beneficial for blood pressure control while limiting the intake of other foods that can contribute to high blood pressure and cardiovascular disease.



The DASH diet focuses on the consumption of fruits, vegetables, whole grains, lean protein, and low-fat dairy products. These foods are rich in nutrients such as potassium, magnesium, and calcium, which have been shown to be beneficial for blood pressure control. The diet also encourages the consumption of whole grains, which are a good source of fiber and other essential nutrients. Whole grains have been shown to lower cholesterol levels and reduce the risk of heart disease.


Another important aspect of the DASH diet is the focus on lean protein sources. These include fish, poultry, beans, and nuts, which provide essential amino acids and other nutrients while being relatively low in saturated fat. The diet also promotes the consumption of low-fat dairy products, such as milk, yogurt, and cheese, which are good sources of calcium, potassium, and other nutrients.


In addition to these healthy foods, the DASH diet also limits the intake of certain foods that can contribute to high blood pressure and cardiovascular disease. These include processed foods, fast foods, and foods high in sodium, saturated and trans fats, and added sugars. The diet also suggests limiting the intake of red meat and alcohol.


The DASH diet works by providing the body with the necessary nutrients to maintain healthy blood pressure levels while limiting the intake of foods that can contribute to high blood pressure and cardiovascular disease. The diet is also relatively easy to follow and can be adapted to suit individual needs and preferences. It is consistent with current dietary guidelines and can be used as a healthy eating pattern for the general population.


In summary, the DASH diet works by emphasizing the consumption of fruits, vegetables, whole grains, lean protein, and low-fat dairy products, while limiting the intake of sodium, saturated and trans fats, and added sugars. The diet provides the body with the necessary nutrients to maintain healthy blood pressure levels, while limiting the intake of foods that can contribute to high blood pressure and cardiovascular disease. The diet is relatively easy to follow and can be adapted to suit individual needs and preferences, and is consistent with current dietary guidelines.

Health Benefits of the DASH Diet - 

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, has been shown to provide numerous health benefits. The diet, which emphasizes the consumption of fruits, vegetables, whole grains, lean protein, and low-fat dairy products, while limiting the intake of sodium, saturated and trans fats, and added sugars, has been shown to be effective in reducing blood pressure and improving overall cardiovascular health.


One of the primary health benefits of the DASH diet is its ability to lower blood pressure. In several studies, individuals who followed the DASH diet were able to lower their systolic blood pressure by 8-14 mm Hg and diastolic blood pressure by 4-9 mm Hg. This is comparable to the blood pressure-lowering effects of antihypertensive medications.


The DASH diet can also lower cholesterol levels. Studies have shown that the diet can decrease total cholesterol levels by 5-10%, LDL cholesterol levels by 7-12%, and triglyceride levels by 10-15%.


The DASH diet can also reduce the risk of heart disease and stroke. Studies have shown that individuals who follow the DASH diet have a 20-30% lower risk of developing heart disease and stroke compared to individuals who do not follow the diet.


The DASH diet can also improve overall cardiovascular health. Studies have shown that the diet can decrease the risk of developing cardiovascular disease, lower the risk of developing diabetes, and improve kidney function.


The DASH diet can also promote weight loss. By emphasizing the consumption of fruits, vegetables, whole grains, lean protein, and low-fat dairy products, the DASH diet can help individuals to feel full and satisfied, which can lead to weight loss.


In summary, the DASH diet can provide numerous health benefits, including reducing blood pressure, improving cardiovascular health, reducing the risk of heart disease and stroke, promoting weight loss, and improving overall health. The DASH diet is a great choice for anyone looking to improve their health and reduce their risk of chronic diseases.


Why you should adopt it?

SAVES MEDICATION COST - More cost-effective compared to taking long-term medications 

SAVES YOUR GYM FEES – Reduces the need to exercise to lose weight 

Treats and prevents many conditions at once

Better quality of life.


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