‘DASH Diet’- Free Sample Meal Plan 



DASH diet is considered one of the healthiest ways of eating for weight loss, health and fitness. DASH is the short form for dietary approaches to stop hypertension, and it was developed in the early 1990’s by the National Institutes of Health when they were working on a project to find ways to reduce blood pressure. So this study has developed that DASH diet can help prevent heart disease over time. You can read all details about DASH Diet here….

Tips to follow DASH Diet:

Basically, DASH diet focuses on foods that include low sodium fruits and vegetables. The NIH provides a guide on how we can follow the DASH diet to gain the maximum benefit for our health. The main recommendations include:

  • Fruits
  • Vegetables
  • Whole grains
  • Low fat dairy
  • Nuts
  • Limited sweets, oils

DASH diet’s effect on blood pressure

A study was undertaken in 2017 that examined 412 people with stage one hypertension. It was observed that the people who followed DASH diet and had reduced their sodium intake to 1150 milligrams per day for 30 days had experienced a reduction in their systolic blood pressure than the individuals consuming normal American diet. It was also observed that the higher the person’s systolic blood pressure was at the starting of the study, more was the improvement that they saw after adopting the low sodium diet. A review also associated the DASH diet with the diastolic blood pressure along with the systolic blood pressure. A study done by the American Journal of Hypertension states that DASH diet might also improve a person’s cardiovascular health too. However, the actual benefits might extend from heart and hypertension in real practice. Although this diet does not focus on weight loss primarily, but since it involves eating healthy and in a controlled manner, it also serves in that regard.

‘DASH Diet’- Free Sample Meal Plan 

2000 daily calories  would include:

Breakfast: A cup full of bran flakes cereal, a banana can be added along with a cup of low fat milk. One boiled egg.

Snack: 10-12 unsalted almonds can be the perfect go to snack.

Lunch: Chicken or paneer salad, along with two slices of whole wheat bread or one makki ki roti with saag and salad.

Snack: A cup of fruit yogurt.

Dinner: 100 gms of sauteed mushrooms that can be topped with two tablespoons of fat free gravy along with sauteed green beans and a some bell peppers.

Snack: A cup of fat free milk with turmeric.

Our Take

There is no doubt that the DASH diet is simply the best and healthiest diet for weight loss as well as good heart health and fitness. Just like all other diets, calorie control is the key to weight loss here too.

You may also like reading-


Please enter your comment!
Please enter your name here