Why is DASH Diet The Best…?


Isn’t this ‘DASH diet’ a term quite new to your vocabulary…!!! Well don’t feel low, this term is equally new to me even. Just saw this thing today while scrolling down the Opera Mini’s home page. That’s when I realised the need to pen a few things about the DASH diet because, like me, there must be many unaware of this term. I shall first start with a short introduction of the DASH Diet. So, let’s begin…

DASH is a kind of dietary pattern which is an abbreviated form of ‘Dietary2 Approaches to Stop Hypertension.’ It is actually a dietary plan prompted by the US-based NHLBI. DASH is an eating plan that mainly focuses on lowering or controlling the high blood pressure. It emphasizes the usage and consumption of foods with low contents of sodium but, rich in potassium, calcium and magnesium, the nutrients that efficiently help reduce blood pressure.

The DASH diet plan majorly in its menus basically has vegetables, fruits and low-fat dairy products, whole grains, fish, poultry and nuts with a limited amount of beverages and sweets. Here is a three-day diet plan recommended by the professional dietitians that you may want to try and see if you can continue to adopt DASH diet in your daily life and try to grab out all the benefits out of it:

  • Day 1 menu

1 store-bought (commercial) whole-wheat bagel with 2 tablespoons peanut butter (no salt added)
1 medium orange
1 cup fat-free milk
Decaffeinated coffee
Spinach salad made with:
4 cups of fresh spinach leaves
1 sliced pear
1/2 cup canned mandarin orange sections
1/3 cup slivered almonds
2 tablespoons red wine vinaigrette
12 reduced-sodium wheat crackers
1 cup fat-free milk
Herb-crusted baked cod, 3 ounces cooked (about 4 ounces raw)
1/2 cup brown rice pilaf with vegetables
1/2 cup fresh green beans, steamed
1 small sourdough roll
2 teaspoons olive oil
1 cup fresh berries with chopped mint
Herbal iced tea
1 cup fat-free, low-calorie yogurt
4 vanilla wafers

  • Day 2 menu

1 cup fresh mixed fruits, such as melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt and 1/3 cup walnuts
1 bran muffin
1 teaspoon trans-free margarine
1 cup fat-free milk
Herbal tea
Curried chicken wrap made with:
1 medium whole-wheat tortilla
2/3 cup cooked, chopped chicken, about 3 ounces
1/2 cup chopped apple
1 1/2 tablespoons light mayonnaise
1/2 teaspoon curry powder
1/2 cup, or about 8, raw baby carrots
1 cup fat-free milk
1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce, no added salt
2 cups mixed salad greens
1 tablespoon low-fat Caesar dressing
1 small whole-wheat roll
1 teaspoon olive oil
1 nectarine
Sparkling water
Trail mix made with:
1/4 cup raisins
1 ounce, or about 22, unsalted mini twist pretzels
2 tablespoons sunflower seeds

  • Day 3 menu

1 cup old-fashioned cooked oatmeal* topped with 1 teaspoon cinnamon
1 slice whole-wheat toast
1 teaspoon trans-free margarine
1 banana
1 cup fat-free milk
Tuna salad made with:
1/2 cup drained, unsalted water-packed tuna, 3 ounces
2 tablespoons light mayonnaise
15 grapes
1/4 cup diced celery
Served on top of 2 1/2 cups romaine lettuce
8 Melba toast crackers
1 cup fat-free milk
Beef and vegetable kebab, made with:
3 ounces of beef
1 cup of peppers, onions, mushrooms and cherry tomatoes
1 cup cooked wild rice
1/3 cup pecans
1 cup pineapple chunks
Cran-raspberry spritzer made with:
4 ounces cran-raspberry juice
4 to 8 ounces sparkling water
1 cup light yogurt
1 medium peach

  • As per the Dietary Guidelines for Americans recommendations, DASH is an ideal diet model for healthy eating habits. DASH not just helps one maintain blood pressure but, is also beneficial for cardiac health and is good for children as well as adults. Let’s see what are the health benefits of DASH.
The major health benefits of dash diet include:
  • It helps one reduce and maintain high blood pressure by focusing on the consumption of nutrients such as potassium, calcium and magnesium while avoiding the sodium consumption.
  • It also helps reduce cholesterol levels. Males are made to focus on the intake of 38 grams of cholesterol per day while females should make sure the intake of 25 grams per day.
  •  Dash diet is also recommended for the one who wishes to lose weight without sweating out with exercise.

All in all, there comes just one conclusion, that somewhere less or more, like all the other diet plans available, DASH is also diet plan always recommended for good health.


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