DASH Diet for Weight Loss and

The Complete Beginner's Guide to the DASH Diet for Weight Loss and Hypertension

Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension — also 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).

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.

The lower-salt version recommends no more than 3/4 teaspoon (1,500 mg) of sodium per day.

The DASH diet was designed to reduce high blood pressure. While rich in fruits, vegetables and lean proteins, it restricts red meat, salt, added sugars and fat.