Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
DASH stands for 'Dietary Approaches to Stop Hypertension'. It is a diet is supposed to reduce or prevent high blood pressure. When on this diet, you follow menus from the book which you can adapt according to your preferences and goals. The diet can also be used to lose weight and is claimed to be suitable for hypertension, kidney problems and diabetes. Consult a dietician or doctor before starting this diet.
On the homepage you can compare this diet with other diets.
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To prevent or reduce high blood pressure it is important to take in potassium, calcium, magnesium, protein and fibre, according to the authors. The menus in the book therefore contain the right amount of these substances.
If you are on the DASH diet you eat lots of vegetables, lean protein products (products containing less than 2-3 grams of fat and a lot of protein) and low-fat or fat-free dairy products. In addition, the menus contain a lot of fish, nuts and wholemeal products, among other things.
You do not eat products with a lot of calories and/or fats when on this diet. You also eat less (red) meat and sweets and drink less soft drinks and alcohol. Most importantly, you reduce your intake of sodium, salt, saturated and trans fats.
According to the authors, you can lose weight while on the DASH diet by reducing the number of calories you eat each day or by exercising more. You can reduce the calorie intake by reducing the portion sizes of the recipes in the book.
You should exercise for at least 2.5 hours a week, but it is recommended that you exercise for 5 hours a week, according to the inventors of this diet.
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In the book 'The DASH diet for beginners' you can find more information about the DASH diet. There are also various DASH cook books available.
This page has been checked, and warnings have been added by, Jolande, dietician. Read more here.
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At least 2.5 hours of exercise per week. Best would be 5 hours per week.
Great diet! The diet is similar to 'The Food Triangle'. Avoid alcohol, soft drinks, saturated and trans fats (= bad fats), sweets, ... Choose a healthy and balanced diet. You can eat rice cakes, but these belong to the biscuits. Rice cakes are a better choice from this category but do not overdo it.
It is a good diet in which you pay particular attention to using enough of the healthy substances and no more bad substances. This diet can be followed by people with high blood pressure, but also by diabetics or people who want to live a healthier life. This diet contains all the necessary nutrients, so there is little risk of deficiencies.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.