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The Dash Diet - A Diet That May Reduce Hypertension

Written by Diet Bites

An Independent Review of the Dash Diet


Dash Diet - Daily Approaches to Stop Hypertension

The Dash Diet written by Marla Heller reduced unhealthy blood pressure levels over a two week period in a study sponsored by the National Institute of Health.

The Dash Diet Healthy Daily Menu

The Dash Diet embraces fruit, vegetables and dairy products low in fat, contains 28 healthy daily menus - including recipes and healthy tips. In addition, the Dash Diet assists the dieter in product label comprehension, as well in advice for making healthier food choices.

The benefit from gaining this knowledge is a very powerful tool in not only reaching a healthier weight thus obtaining a healthier body, it ranks high in improving the individual's daily diet throughout their life span.

The Dash Diet Healthy Results

The Dash Diet was proven successful in lowering blood pressure in individuals experiencing moderately high levels, as well as those with a precursor to hypertension. Although diet alone may not be enough to rope every individual's blood pressure in check, the Dash Diet is certainly worth a closer look for those seeking a safe method in obtaining healthy blood pressure levels.

Other health perks that individuals may receive from the Dash Diet include a reduction in cholesterol which in turn leads to a healthier heart and circulatory system, and when combined with exercise may create a reduction in insulin resistance.

Example of the Dash Diet Daily Recommendations

food pyramidAs mentioned above, the Dash Diet incorporates more fruit and vegetables into the daily diet, as well as healthier choices of dairy foods.

The following is an example of a 2,000 calorie diet based on the Dash Diet:

Fruits: 4-5 servings daily

Dairy: 2-3 servings daily of skim, low fat or fat free foods

Vegetables: 4-5 servings daily

Lean Meats, Protein Sources: 2 or less servings daily

Grains, Cereals: 7-8 servings daily

Nuts, Seeds, Beans, Legumes: 4-5 servings per week

Fats: Limit

Compared to the Official Food Pyramid Daily Recommendations:

Dairy Food Group: Milk, Yogurt & Cheese Food Group: 2-3 Servings

Vegetable Food Group: 3-5 Servings


Protein/Meat Food Group: Beef, Pork, Lamb, Poultry, Fish, Dry Beans: 2-3 Servings

Fruit Food Group: 2 - 4 Servings

Grain Food Group: Bread, Cereal, Rice & Pasta Group: 6-11 Servings

Fats, Oils & Sweets - Use Sparingly

In Conclusion

In summary, the Dash Diet appears to be a very safe and sound diet for almost anyone seeking a healthy diet and may even prove beneficial in reducing high blood pressure, cholesterol and reduce insulin resistance.

This is an independent review and Diet Bites makes no claims or disclaims on The Dash Diet. This review is provided as a service to our readers for informational purposes only. Please see your doctor before going on any weight reduction plan.

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