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DASH Diet: 8 Simple Steps on Your Diet to Lower Blood Pressure and Improve Heart Functions

Written by
Dr. Saumya Mittal
and medically reviewed by iCliniq medical review team.

Published on Apr 13, 2017 and last reviewed on Sep 15, 2021   -  4 min read


The DASH diet is a simple diet to follow. It has a host of health benefits. This article explains how to follow the DASH diet lucidly.

DASH Diet: 8 Simple Steps on Your Diet to Lower Blood Pressure and Improve Heart Functions

What Is A DASH Diet?

The DASH diet can help create a heart-healthy eating style for life since it is a flexible and balanced eating plan. The dash diet is nothing but a typical dinner consisting of baked potato, lean meat, and many vegetables.

The DASH diet will help lower blood pressure and improve the lipid profile, therefore favoring the heart. It also helps to lose weight, something that many people in the modern era aim for, yet only a few succeed. Even if a person does not have high blood pressure, the diet is worth looking at and suitable to be followed in a regular diet. It is not just a diet pattern; it is a way of life.

What Is A Normal Blood Pressure?

Normal blood pressure for adults is:

Systolic pressure - below 120 mmHg

Diastolic pressure - below 80 mmHg.

Blood pressure can be lowered in just 14 days, even if a person does not reduce sodium intake. Dash diet has shown the best result in people who came with moderately high blood pressure and prehypertension states. For people with very severe hypertension, who may not eliminate medication, it can help improve the response to Antihypertensive medicines and lower the blood pressure. The DASH diet, along with weight loss and exercise, can help lower cholesterol levels, reduce insulin resistance, and the risk of developing diabetes.

What Should You Eat In A DASH Diet?

The DASH diet is a rich source of vegetables, fruits, nuts, legumes, whole grains, fat-free or low-fat dairy products, poultry, and fish. It limits high saturated fats, like fatty meats, egg yolk, and full-fat dairy products.

People with a DASH diet should choose foods that are:

It includes the following 8 simple steps:

How Can DASH Diet Be Beneficial in Women?

The DASH diet weight loss solution benefits people who carry their excess weight around the middle or have metabolic syndrome, type 2 diabetes, PCOS (polycystic ovarian syndrome), or postmenopausal weight gain.

What Are The Other Benefits Of the DASH Diet?

The other benefits of the DASH diet are:


As one can see, this pattern of diet is not tough to follow. It allows a certain level of flexibility by allowing you to choose the food items you like. There is no 'strict no' in this plan of diet. Maintain a food diary where you record your goals daily. And start making those small changes. The changes can vary depending on your body type, general activity, and other associated medical conditions, but you will surely notice an improvement.

Last reviewed at:
15 Sep 2021  -  4 min read




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