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The DASH Diet, which stands for Dietary Approaches to Stop Hypertension, is a program that has been clinically proven to reduce the body’s blood pressure. With this effect, the DASH Diet is specifically beneficial for individuals who are coping with / prone to heart-related and blood-pressure related disorders.

What is the DASH Diet?

The DASH Diet, using expert research and studies, helps dieters to reduce their blood pressure rate in just 2 weeks! Adding to this benefit, this diet is highly recommended by some of the most respected health organizations, such as the American Heart Association and the National Institute of Health.

According to the National Institute of Health, the DASH Diet can add to the many lowered blood pressure benefits as the program can also help individuals overcome issues related to hypertension in just 2 weeks as well. Additionally, studies have found that the DASH Diet stimulates health and wellness benefits such as:

• Lowered cholesterol (LDL / bad cholesterol)
• Increased weight loss results
• Improved hearth health / cardiovascular wellness

How Does the DASH Diet Work?

To provide dieters with an array of health enhancements, the DASH Diet focuses on changes in one’s eating habits. Specifically, the DASH Diet encourages a low sodium diet with a minimized intake of saturated fats. To replace more sodium rich and fatty foods, participants adhering to the DASH Diet principals will enjoy meals and snacks that contain:

• Vegetables
• Fresh fruit
• Low fat / no fat dairy
• Lean proteins
• Freshly prepared / unprocessed / less processed foods

Adding to specific dietary guidelines, the DASH Diet also provides individuals with specific exercise instructions. With strategies and tips for a variety of fitness abilities, participants can build up their physique and strength by utilizing resources designed for beginning, intermediate, or advanced levels of fitness.

The DASH Diet Day-by-Day Eating Guide

To foster fast results and enhanced physical health, the creators of the DASH Diet encourage all participants to consume a daily intake of the following foods and portions:

• 4-6 servings each of fruits and / or vegetables
• 6-12 servings of whole grains (no bleached grains, such as white pasta, white rice, white bread, etcetera)
• 2-4 servings of low-fat or no-fat dairy (such as skim milk, low fat yogurt, etcetera)
• 1.5-2.5 servings of lean meats, poultry and fish (lean meats that contain limited of saturated fats. For example, heavy steaks and the fatty portions of chicken skin should be avoided)
• 2-4 servings of fats and / or sugars (including healthy fats, such as olive oil, avocado, and so forth)
• 3-6 servings of legumes, nuts or seeds each week (this can be broken into 1-2 servings each day, as legumes are rich in protein and allow dieters to feel fuller for a longer period of time)

Benefits of the DASH Diet

• Participants can reduce their risks / side effects of various heart / cardio-related diseases (such as propensity for heart attack and / or hypertension)
• The DASH Diet is based on sound medical research, and is endorsed by highly respected health institutions
• The DASH Diet allows for flexible eating and fosters reasonable guidelines / expectations

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