Why DASH DIET is the Best Diet?-Dietician For Health

Why DASH DIET is the Best Diet?

By Devina Bangotra  on: 22 June 2018
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Hey Readers! How are you doing? Feeling Healthy and Happy? In my previous article on hyper tension I mentioned DASH diet. We couldn’t have a big discussion on it. So I don’t want to leave you all in curiosity. So Today’s topic is DASH diet. As you all know DASH diet is Dietary Approaches to solve Hyper Tension. It reduces the risk of depression in addition to lowering blood pressure. Let me tell you something really interesting, It has been ranked as 8th best diet according to US News & World. Originally, it was designed for lowering blood pressure but it proved to be really effective for weight loss. It also helps in lowering cholesterol, managing or preventing diabetes. One thing I want you to make the habit of, asking why? So today your question should be why it is the 8th best diet in the world?

Reasons of DASH diet being the best

  • DASH diet is the 8th best diet as it have proven to improve health, has a balanced healthy food group and it actually works. It lowers risk of several types of cancer, heart disease, stroke, heart failure, kidney stones e.t.c.
  • It is a well planned diet which is rich in fruits and vegetables, nuts, low- fat and non-fat diary, lean meat, fish and poultry.
  • You get filled up with tasty and delicious fruits and vegetables, with protein rich food to resist your hunger.
  • This plan is easy to follow.

Detailed Description of DASH

  • It is flexible and balanced diet rich eating plan that helps creating a heart healthy eating lifestyle.
  • It requires no special food.
  • It just requires you to achieve your daily nutritional goals.
  • Limiting sugary beverages
  • Limiting food i.e. high in saturated fats such as fatty meats, full fat dairy products and tropical oils.
  • Choose food that is low in saturated fat, rich in potassium, calcium and fiber, lower in sodium.

History of DASH diet

The diet got designed when researchers noticed so many people having problem of hyper tension. It was noticed that the problem was less in people consuming plant based diet. Researchers decided to design a diet plan with liberal amount of nutrients that can save people from high blood pressure and its consequences. Outcome produced is the world’s 8th best diet “DASh diet”. One of the main reason that people would be benefitted by it is the reduced salt intake in this diet. Lower salt means people eat no more than 1500 mg of sodium.

DASH diet and Blood Pressure

People who read my previous blog already know it but for those who didn’t it is a force that occurs on blood vessels and organs on passage of blood. It is of two types:-

  • Systolic Pressure: - Pressure occurring in your blood vessels because of heartbeat.
  • Diastolic Pressure: - Pressure occurring in blood vessels between heart beats when heart is at rest.

Normal Systolic Pressure is 120 mm Hg and Normal Diastolic Pressure is 80 mm Hg. Dash diet intake showed highly impressive results in people having high blood pressure decreasing it to 11 points and for normal one, it got decreased to 3 points. So summarizing, I can say that it is a do follow for people with higher blood pressure. It effectively lowers blood pressure.

DASH diet and Weight Loss

People having high blood pressure are advised to lose weight too. So is it effective in that? It is said that more you weigh, more you are stressed about it. People in Dash diet are told to take a fewer calorie than they were taking. It means they have controlled calorie. DASH diet cuts off fat, sugar and its autonomous output is reduced weight and calorie. So eating fewer calories because of DASH diet helps in Weight Loss.

Other benefits

  • Decrease risk of Cancer: - Already mentioned it but do you know which cancers? It reduces breast and colorectal cancer.
  • Lowers Metabolism Syndrome Risk: - DASH diet reduces your risk of developing metabolic syndrome by 81%.
  • Reduces Diabetes Risk:-Following DASH diet is linked to lowering risk of developing Type-2 Diabetes.
  • Decrease Heart Disease Risk:- Following it, Your Heart disease risk is lowered up to 20% and stroke risk is lowered up to 29%.

DASH diet is workable for everyone?

It is a question you should always ask. Is this diet plan workable for me? According to our Dieticians It reduces Salt intake which of course benefits people with High Blood Pressure but is not much beneficial for people with normal blood pressure. Eating too little salt can result in heart disease, insulin resistance and fluid retention. You should lower your salt intake as It is observed that people eat food rich in salt but don’t cut-it-off from diet. Eat 5-6 grams salt a day.

What to eat on DASH diet?

  • Whole Grains (6-8 servings a day) for e.g.  1 brown bread, 1 whole grain cereal, ½ cup cooked brown rice.
  • Veggies (4-5 servings a day)   for e.g. 1 cup of leafy veggies like spinach,1/2 cup cooked veggie like broccoli, carrot or tomatoes, ½ cup vegetable juice.
  • Fruits () for e.g. 1 medium fruit, ½ cup fresh fruit, ½ cup fruit juice.
  • Dairy Products (2-3 servings a day) for e.g. ½ cup yogurt, toned milk.
  • Lean Chicken (6 or less servings) for e.g.  1 egg, 1 ounce of cooked chicken.
  • Nuts, seeds and legumes: - for e.g. 1/3 cup nuts,  2 tsp of nut butter, ½ cup of cooked legumes.

For getting a detailed customized DASH diet plan, contact us. Stay tuned for more healthy tips. Till then remain happy and healthy.




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Devina Bangotra

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Nutritionist/ Dietician, India 

Ms. Devina Bangotra is a dietician and nutrition expert who provides innovative approaches for healthy dieting, boosting fitness, sports nutrition and achieving correct body weight. She completed her Bachelors in Zoology from Delhi University followed by M.Sc. in Dietetics and Food Service Management and works as both weight loss expert and lifestyle management coach, helping clients gain mass and strength.Ms Bangotra also has a Diploma in Sports Nutrition and has gained experience by working at Delhi’s leading Govt. and Private Hospitals where her focus has been not only developing new and effective ways to combat obesity but also motivate clients and help them overcome diet related fears.She provides knowledge sessions to client on nutrition, ethical food & nutrition related myth busters. Her consultation chats specific to clients’ condition and individual requirements makes her an expert nutritionist who offers solutions that deliver results.Her approach is to help her clients manage their body weight with changing age and body dynamism so that they become more confident after consultation with her. Her specializations include special client needs like clinical and therapeutic diets and her goal is to help clients change their lifestyle by moving towards healthy eating and result oriented nutrition.
Devina Bangotra
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