The Dash Diet Plan: Healthy Eating, Healthy Life

The DASH diet (Dietary Approaches to Stop Hypertension) is an eating plan designed to lower the risk of hypertension (high blood pressure). It was originally developed by the National Heart, Lung, and Blood Institute to promote healthy bodies and reduce the risk of heart disease. The DASH diet is flexible and balanced, requiring no special foods and instead providing daily and weekly nutritional goals.

What is the DASH diet?

The DASH diet stands for Dietary Approaches to Stop Hypertension. It was originally developed by the National Heart, Lung, and Blood Institute to lower blood pressure and promote healthy bodies. The DASH diet is all about filling your plate with healthy, wholesome foods like fruits and vegetables, low-fat dairy, whole grains and lean protein. It's a flexible and balanced eating plan that helps create a heart-healthy eating style for life.

The DASH diet recommends limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils. It may also help reduce your diabetes risk and improve your overall health.

The DASH diet is split into two phases. Phase 1 lasts for 14 days, after which you will continue to eat the foods from this phase but reintroduce some other healthy foods that will help you continue your weight loss.

DASH diet meal plan

The DASH diet (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It was originally developed by the National Heart, Lung, and Blood Institute to lower blood pressure and promote healthy bodies. The DASH diet is all about filling your plate with healthy, wholesome foods like fruits and vegetables, low-fat dairy, whole grains and lean protein.

The DASH diet has two phases. The first phase lasts for 14 days, and the second phase follows on from this. After the first 14 days, you will continue to eat the foods from Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss.

The DASH diet plan recommends limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils. Instead, the DASH diet suggests eating foods that are high in potassium, a heart-healthy mineral.

The DASH diet has been around for decades and has solid science to prove that it works. It was named “Best Heart-Healthy Diet” and “Best Diet for High Blood Pressure” by U.S. News & World Report in 2025.

DASH diet recipes

The DASH diet stands for Dietary Approaches to Stop Hypertension. It was originally developed by the National Heart, Lung, and Blood Institute to lower blood pressure and promote healthy bodies. The DASH diet is all about filling your plate with healthy, wholesome foods like fruits and vegetables, low-fat dairy, whole grains and lean protein.

The DASH diet is split into two phases. Phase 1 lasts for 14 days, and after this, you will continue to eat the foods from Phase 1 but reintroduce some other healthy foods that will help you continue your weight loss.

The DASH diet requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils.

Some DASH diet recipes include Slow-Cooker Chicken & Chickpea Soup and Walnut-Rosemary Crusted Salmon.

DASH diet Phase 2

The DASH diet (Dietary Approaches to Stop Hypertension) is an eating plan designed to lower the risk of hypertension (high blood pressure) and reduce the risk of heart disease. It was originally developed by the National Heart, Lung, and Blood Institute. The DASH diet is all about filling your plate with healthy, wholesome foods like fruits and vegetables, low-fat dairy, whole grains and lean protein.

Phase 2 of the DASH diet follows the first 14 days of Phase 1. During this phase, you will continue to eat the foods from Phase 1 but also reintroduce some other healthy foods to help you continue your weight loss. The DASH diet is a flexible and balanced eating plan that provides daily and weekly nutritional goals. It recommends limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils.

The DASH diet has been around for decades and is backed by solid science. It may help you lower your blood pressure, lose weight, reduce your diabetes risk and improve your overall health. It is a heart-healthy eating style for life, helping you to keep your blood pressure low and maintain a healthy weight.

Some easy and delicious recipes that follow the DASH diet include Slow-Cooker Chicken & Chickpea Soup and Walnut-Rosemary Crusted Salmon.

DASH diet Phase 1

The DASH diet stands for Dietary Approaches to Stop Hypertension. It was originally developed by the National Heart, Lung, and Blood Institute to lower blood pressure and promote healthy bodies. It is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It requires no special foods and instead provides daily and weekly nutritional goals.

The DASH diet is best done in two stages, with Phase 1 lasting for 14 days. This phase is a low-carbohydrate diet, with no fruit and whole grains. It is designed to reset your metabolism and boost your natural calorie-burning processes. It is protein-rich and low in sugar, which will help you to feel fuller for longer. During this phase, you will need to consume an unlimited intake of non-starchy vegetables and include some protein-rich foods, such as lean meat, fish, low-fat cheese and nuts. The only thing you should be limiting is your sodium intake, keeping it below 2,300mg a day.

Frequently asked questions