The DASH diet is ideal for those who want to get healthy and fit by eating fresh fruit, vegetables and whole grains.

Keen on getting healthier while you shape up? If this is your goal, there’s no better diet plan than the DASH (Dietery Approaches to Stop Hypertension) approach.

Has many health benefits

Though DASH was designed to prevent or treat high blood pressure or hypertension, experts say that it is a great way to lose weight. You can lose up to 7 Kilos in 4 months, optimize your health, keep blood sugar levels stable, maintain muscle and reduce belly fat.

This diet also helps to keep other health problems such as high cholesterol and diabetes in check. DASH is special for being a complete nutritional plan, unlike most other diets.

Mediterranean with a twist

The DASH diet is a modified, contemporary version of the Mediterranean diet, with multiple benefits. Two versions of this easy to follow weight loss plan exist. These are based on providing a good balance of heavy, filling foods, along with protein-rich foods that contain heart healthy fats to quench hunger.

The basic principles of the DASH plan are: eat fruits, vegetables, nuts, seeds, low-fat or non-fat dairy, more whole grain than refined and a good amount of lean protein.

What to expect

Portions and servings of foods from various food groups are based on your individual calorific requirement. The first major change called for, is to limit your sodium intake (from all foods) to 2300 mg per day. In case you are following the second version of the DASH plan to manage health problems, you must lower the sodium intake down to 1500 mg once your body adjusts to the earlier challenge.