DASH Diet: to Lose Weight and Control Hypertension

This diet was designed by specialists for cases of hypertension, with the intention of reducing high blood pressure.


This diet was designed by specialists for cases of hypertension, with the intention of reducing high blood pressure. Of course, this is not a miracle diet, and it will not solve an overweight problem in one or two weeks. But it does promise important health benefits, and justifies them with evidence.

What is the DASH diet?

The Dietary Approaches to Stop Hypertension is the result of a series of studies that began in 1993 and ended in 1997. The analyzes reflect various nutritional and dietary aspects related to hypertension. Specifically, the researchers looked for evidence to reduce the risk of suffering a cardiovascular problem.

As a consequence, the National Institute of Health (or NIH), one of the most important institutions in the field of health in the United States. as at a global level, he developed a regimen for prehypertension with the intention of controlling the potential disease.

This diet consists of controlling food, increasing the amount of certain fruits, vegetables and dairy products and reducing the fat content. Its effectiveness has been proven in various investigations. According to the results, a restriction and dietary diet under the patterns of the DASH diet allows to control blood pressure efficiently.

Due to its dietary profile, the DASH diet offers several advantages for any type of person. Again, we insist, this is not a “general” diet, like many miraculous, that move from one person to another without any consideration. The DASH diet has a series of general considerations under which it is necessary to prepare the diet itself, in a concrete way for each person.

  • The DASH diet is based on a series of healthy habits and foods, mainly fruits, vegetables and low-fat dairy products. It also includes fats in moderate amounts and a low intake of the saturated type and cholesterol.
  • The DASH diet ensures a high content of fiber, potassium, calcium and magnesium. Therefore, to make it usually include regular amounts of whole grains, fruits and vegetables, forming the basis of the diet. Another premise is its low disposition of sodium and refined sugars.

Due to these approaches, the DASH diet rejects ultra-processed foods, due to the large amounts of salt and sugar, as well as highly palatable fats but poor nutritional content. Another important aspect of the diet is its high value in phytochemicals, that is, vegetable substances with protective antioxidant effect. The DASH diet plans are rich in flavonoids, carotenes of all kinds and phytosterols that are derived from foods of vegetable origin, from legumes, seeds and nuts.

For its purpose, the DASH diet is also low in saturated fat and cholesterol. It is considered a large amount of fish and meat of lean poultry as the main source of protein, as well as skimmed milk products and, to a lesser extent, lean red meats, avoiding, again, the ultra-processed foods.


A DASH diet is characterized by a diet rich in whole grains, legumes, fruits and vegetables, with skimmed milk products and lean meats, especially fish and poultry.

As we said, unlike what happens with other so-called diets, the DASH does have numerous studies that support its application. In fact, as we explained, its origin comes from these studies, and not the other way around. Among them, we know that it can stop and prevent hypertension. We also know that it can reduce the appearance of kidney stones (kidney stones), control diabetes or help with weight loss, in combination with some exercise.

Another interesting aspect of this diet is its usefulness in combating depression due to the important relationship between what we eat and our psychological and psychological state. All this is because it is not a dissociated or hyper-restrictive diet. Actually, the DASH diet is used to lose weight and improve our health because it promotes a healthy diet, based on natural and healthy foods.

As always, this diet should not be used as a template, but should serve as the basis for a personalized diet. Each person, each body, is a different world. Not everyone has the same needs, but we can use the same premises in search of a healthier life and diet.