What is the impact of DASH on weight loss and blood pressure management?

We are pleased to present our detailed discussion of the DASH Diet, its effects on blood pressure and weight loss. This article will explore the benefits, side effects, and importance of DASH Diet. You will learn how to start and maintain this diet for best results.

DASH diet for weight management and blood pressure

Dietary Approaches to Stop Hypertension is an American diet pattern that promotes the prevention and control of hypertension. Fruits, vegetables, grains and dairy products with low fat are all part of this diet. This diet also contains meat, poultry, beans, fish and nuts. It is low in red meat and sugar sweetened beverages.

In a 2018 study , published in The American Journal of Preventive Medicine, it was found that people younger than 75 years old who adhere to the DASH Diet have a lower risk of developing heart failure. A study published in Archives of Internal Medicine found that the DASH Diet effectively lowers blood pressure without weight loss.

Get Started on the DASH Diet

It is essential to reduce sodium while increasing your intake of fruits, vegetables, and whole grains when starting the DASH Diet. Mayo Clinic recommends aiming to consume 2,300 mg of sodium a day. This can be further reduced to 1,500 mg for those who are over 51 years old, African American, or suffer from hypertension, chronic kidney disease, or diabetes.

DASH diet examples that influence weight management and blood pressure

DASH Diet: Additional Tips

While the DASH Diet can help with weight loss and blood pressure control, other lifestyle changes should also be made. This diet can be enhanced by regular physical activity, portion management, adequate hydration and stress reduction.


It has been proven scientifically that the DASH diet contributes to blood pressure and weight control. It is not an instant fix. To reap the rewards of this diet, you will need to make lifestyle and commitment changes. Consult a health care provider or nutritionist prior to embarking on a new diet plan. This will ensure that it is aligned with your goals and needs.