dash diet reviews and menu

DASH Diet Reviews, Menu, & Grocery List

In August 1993, initial trials started to better understand hypertension and how it impacts the body. During these studies, a team of researchers started to notice patterns in what was being consumed and how it was impacting people worldwide.

They started seeing a noticeable difference in those consuming certain foods and those who weren’t. With this in mind, continuous trials were launched to determine whether or not there was merit to this conclusion of diet impacting one’s high blood pressure.

Based on what they were able to learn, the DASH diet came to rise and how now become one of the most popular dietary solutions on the planet.

Here’s more on what makes it special, how it works, and whether or not it is a good fit for one’s needs.

What is the DASH Diet?

heart rate monitor

The DASH diet which is also known as “Dietary Approaches to Stop Hypertension,” is an all-encompassing dietary pattern for those looking to treat or prevent hypertension (high blood pressure). This condition plagues millions of people worldwide and is a major concern when it comes to heart disease.

For those already dealing with related symptoms, it’s important to take action and that’s where the DASH diet is supposed to come in. It’s been made to handle hypertensive symptoms and everything that comes along with them.

In general, this diet has a healthy balance of whole grains, fruits, vegetables, and lean meats for a well-rounded diet plan (see our favorites here). Followers are able to eat properly while still managing their condition in an organized manner.

some of the food from the DASH diet

This diet came to be after a multitude of researchers started to analyze the impact of high blood pressure and how it relates to one’s dietary habits.

Certain realities started to appear as more and more emphasis was put on understanding the underlying reason for hypertension. It was clear there’s an impact on the body when incorrect foods are consumed during the day.

They also realized there was a clear difference in those that ate recklessly and those who followed a more plant-focused diet.

As a result, they started emphasizing the inclusion of fruits and vegetables while also getting enough protein through white meat sources such as chicken.

In this diet plan, the overall goal is to handle hypertension by reducing red meat, sugars, fat, and salt in an organized fashion.

Over time, this diet is supposed to help those dealing with high blood pressure simply through the reduction of salt consumption. For the program itself, it is created to include a small amount of sodium per 24 hours (2,300 mg).

This is approximately the amount an average human being should be consuming per day if guidelines are adhered to. In fact, further research has shown it’s smarter to cut this number down as well for improved results.

Does it Work for Weight Loss?

Yes, it is exceptional for a number of health-related reasons and one of them has to do with weight loss. In fact, there are many men and women that use this as the foundation to their future weight loss plans.

There is nothing better than being able to follow a heart-friendly diet plan that has been made for the purpose of keeping one healthy. This alone is a great way to feel in control when it is time to eat properly.

scale used to measure weight loss

Losing weight is easier said than done but the beauty of this diet is making sure the right approach is taken.

This diet is all about eating the right foods and it is also an excellent opportunity to shed fat. Anyone that is serious about losing weight will know it often comes down to eating healthier foods and keeping the portions small.

Everything about the DASH diet is organized and that makes it a great way to control caloric intake.

Over time, the body starts to shed weight as a natural reaction to the DASH diet. This is why more and more people have started to note the beauty of this diet plan that extends beyond high blood pressure. Indeed, it is great for handling hypertension, but it is also a great way to lose weight when it is time to cut down as much as possible.

Weight loss takes time and this diet plan is all about understanding the intricacies of a healthier lifestyle. It will push a person down the right path and this is what leads to stronger decisions with time.

There have been millions of people that have not only been able to treat their high blood pressure but have also lost a considerable amount of weight. This is a real win-win for everyone.

Sample Menu (with PDF)

The daily menu is designed to include a variety of food groups while following the established guidelines to a tee. With this in mind, it’s time to take a deeper look at what is included throughout the day and how it impacts the body.

1. Breakfast

  • Fat-Free Milk (1 Cup)
  • Trans-Free Margarine (1 Tsp.)
  • Old-Fashioned Cooked Oatmeal (1 Cup)
  • Cinnamon (1 Tsp. for Oatmeal)
  • Banana (1)
  • Whole-Wheat Toast (1 Slice)

2. Lunch

  • Unsalted Water-Packed Tuna (1/2 Cup Drained)
  • Toast Crackers (7)
  • Fat-Free Milk (1 Cup)
  • Light Mayonnaise (2 Tbsp. for Tuna)
  • Diced Celery (1/4 Cup)
  • Grapes (10)
  • Romaine Lettuce (2 Cups)

3. Dinner

  • Cooked Brown Rice (1 Cup)
  • Beef (3 Ounces)
  • Peppers (1/4 Cup)
  • Tomatoes (1/4 Cup)
  • Onions (1/4 Cup)
  • Mushrooms (1/4 Cup)
  • Raspberry Juice (4 Ounces)
  • Water (1 Cup)
  • Pineapple (1 Cup)
  • Pecans (1/3 Cup)

4. Snacks

  • Peach (1)
  • Greek Yogurt (1 Cup)

See what a week with the DASH Eating Plan looks here, in this PDF.

Where Can You Find DASH Recipes, Grocery Lists, and Cookbooks (PDF)?

Building a Grocery List (Need help? See PDF below)

the grocery shopping list

It’s important to start with a trip down to the local supermarket. This is the best way to stock up before putting together an all-encompassing diet plan.

Too many people have grand ideas of what’s going to happen but end up failing because they don’t have the necessary ingredients. This is why it is smart to look at what is in the fridge before making a decision one way or the other.

For those looking to go grocery shopping, here’s a detailed look at what you’ll want to put on your list:

  • Multiple Servings of Fruit (Peaches, Grapes, Apples)
  • Multiple Services of Vegetable (Romaine Lettuce, Mushrooms, Peppers)
  • Yogurt and/or Fat-Free Milk
  • Natural Juices
  • Lean Meat Sources (Fish, Chicken)

Look at this as a foundation for what is needed as soon as it is time to head over to the local supermarket. Yes, there are many variations to the DASH diet and it’s all about following the underlying rules. As long as one does this, the results are going to come in and it will be well worth the time spent on it.

Start with a proper grocery list and watch as the DASH diet brings along with it a number of benefits.

If you need help, this grocery list PDF is a good place to start.

Can it Help with Hypertension?

Hypertension is a major concern for those looking into the DASH diet and that’s why it’s important to follow the guidelines properly. As long as this is done, the DASH diet is a powerful option to have up one’s sleeve.

a woman has her blood pressure checked

It has been created by certified researchers that have been doing this for a long time and have a direct association with the National Heart, Lung, and Blood Institute. This alone demonstrates the viability of the DASH diet and how well it works when put to use.

It is a diet that has been made with a purpose and factors all possible requirements when it is time to tackle hypertension correctly.

People all across the world have noted a change in how the feel and it’s always for the better. These are healthy changes to one’s eating patterns and that alone is a game-changer.

It is a way to gain control over the situation in a way that may not have been possible before.

However, the DASH diet has shown how powerful research can be and what a quality diet plan is able to bring to the table while overcoming hypertension.

Bottom Line: You Should Try the DASH Diet if…

…you are ready to lose weight, get healthier, and lead a positive lifestyle that’s only going to get stronger with time.

The DASH diet is an incredible combination of positives wrapped into one all-encompassing package. Millions of people have taken advantage of this diet and changed their lives for the better.

Anyone that is serious about turning their life around and moving forward with a purpose should look into the merits of this diet.

It’s a wonderful opportunity to truly understand what the body requires and how to make sure things are handled in the right manner.

This diet is not only great for those looking to stay healthier but also a wonderful solution for those hoping to organize their approach to eating. It’s the little things that add up and that’s the real beauty of this diet.

It’s been put together by experts and signifies the importance of planning everything and making sure the appropriate approach is taken for your consumption needs.