fruit and vegetables

Dash Diet: Good for Weight Loss, Perfect Against Hypertension


The Dash diet is an eating plan developed to fight diseases like hypertension without medication, and can even help you lose weight. And after holidays we think you may find these tips very helpful.
Then let's find out how it works and what this diet includes.

The Dash Diet Guidelines

What is the Dash diet? 'Dash' stands for Dietary Approaches to Stop Hypertension, therefore it's clear what it consists of. It is a food model developed with the aim of improving the health of those who follow it, in particular to fight high blood pressure. It was created by the University of Harvard and immediately found a great success in the United States. From there it spread quickly in the rest of the world and became very popular also in Italy (homeland of the Mediterranean diet).
As we have said, the Dash diet aims above all to improve health by keeping high pressure at bay: it is useful both in prevention and in case one already has hypertension problems.
Potassium, calcium, fibers and proteins are considered the fundamental nutrients to ensure that the pressure remains in the right levels, but it is also essential for this diet to keep the sodium content low in the proposed foods. How? Obviously limiting the consumption of salt in recipes.

The Dash diet is very similar to the healthy Mediterranean diet which incourages the consumption of seasonal fruits and vegetables, whole grains, good fats and proteins, while limiting saturated fats, salt and all those substances that in some way can damage circulation and heart. 

 As for the calories, however, these are generally about 1800-2000 per day, although 1400-1600 calories can be sufficient you want to lose weight. Yet, calorie needs depend on weight, age, gender and activity level, as well as individual metabolic rate, and as all diets, this eating model should be customized according to the individual needs.

Finally, it is important to associate the diet with moderate physical activity which can also be a simple 30 minute walk a day. One more tip: it is strictly recommended to consult your doctor before starting any major diet or exercise program.

ecapping, the Dash diet:

  • keeps high blood pressure at bay
  • can also be used to lose weight
  • is similar to our Mediterranean diet
  • must be customized according to needs
  • limits in particular saturated fats and salt
  • should be associated with physical activity.

Diet Dash: food list

What foods are included in the DASH diet? The Dash diet does not exclude any type of food, yet seasonal fruits and vegetables, whole grains, lean dairy products and proteins, especially from white meat are particularly recommended. You can also eat fish (especially the blue one), vegetables, oil seeds and dried fruit. As a condiment, extra virgin olive oil is recommended.

On the other hand, it strongly limits sweets and fatty foods such as red meat. Particular attention should be paid to salt. You can make your dishes tastier usign spices and herbs.

Dash diet: foods to eat

The Dash diet recommends to eat:

  • Seasonal fruit and vegetables
  • Whole grains
  • Lean dairy products
  • White meat
  • Blue fish
  • Legumes
  • Oil seeds
  • Dried fruits
  • Extra virgin olive oil.

Dash diet: foods to avoid

What is not allowed on the DASH diet? Foods that should be completely (or almost completely) eliminated are:

  • Desserts
  • Fat food
  • Red meat
  • Salt.

As for water, it is recommended to drink 1 liter and a half or two litres a day.