The Dash diet (Dietary Approaches to Stop Hypertension) or in French (the Dietary Approach to Stop Hypertension) is a diet that has been disclosed by the United States Institute of Health. The Dash diet was voted best diet of the year 2015, 2016, 2017, 2018 by the American magazine US News World Report. As its name suggests, it was created to stop hypertension, fight against heart failure and in addition to lower your weight through a strict diet. High blood pressure is a frequent disorder for proof it concerns more than 10 million people in France! To prevent hypertension, it is recommended: No smoking. Limit alcohol consumption. Have regular physical activity. Eat healthy. Follow a eating plan. The Dash diet is all about eating a healthy, regular diet and eating in a balanced way.The Dash diet also fights cholesterol levels and can lower cholesterol if you follow strict rules. What are the rules of the Dash Plan? The principles of the Dash diet are simple, adopt a healthy, varied and balanced diet. In order to follow these principles, we recommend that you eat foods rich in calcium, magnesium, potassium and fiber while reducing all foods containing saturated fat. In summary, the dietary approach of the dash diet is established according to its rules: Favor dairy foods that are the lowest in fat. Eat fresh fruits and vegetables. Eat fish, poultry as well as nuts. Avoid red meats. Avoid sweets. Do not consume more than 2300 mg of salt per day. Here is an example of a dash diet type menu for a demand of 2000 calories / day. You can then make all the dash diet recipes you want with this information! Food Number of daily portions Portion size Vegetables 4 to 5 1/2 glass of tomato juice, 1 bowl of raw vegetables or 75 gr, 1/2 bowl of cooked vegetables or 50 gr. Fruits 4 to 5 1 fruit or 75 of cooked fruit, 1/2 of fruit juice, 1/4 of a glass of dried fruit. Dried fruits, nuts, seeds 4 to 5 per week 1/3 glass of nuts. Food Number of daily portions Portion size Lean meat, fish, poultry 5 1 egg 30 g of lean meat fish or poultry Dairy products, low in fat 2 to 3 1 natural yogurt 200 ml of skimmed milk 30 gr of low / low fat cheese. Cereals 6 to 8 1 slice of bread or 40 gr. 1 glass of rice or pasta or 100 gr. 30 gr of cereals (breakfast) Sweets 4 to 5 per week Jam. 1 teaspoon of sugar. 1 glass of syrup, soft drink, soda without sugar. Fat Limit as much as possible What is the benefit of the Dash diet? The benefit of the diet has been confirmed by several very serious studies. In the case of using this diet for weight loss, it has been shown that you can expect: Weight loss of around 5 pounds in 18 months. A little less than 10 kg in 4 months. These concepts are obviously informative and can evolve according to your rigor, will, sporting activity and physical characteristics. The recommendations of the Dash diet favor eating meals without added fat and low in sugar, so it makes sense that this diet works and makes you lose weight. According to experts, the dash diet give positive opinions regarding the points mentioned above. What are the menus of the Dash diet? We offer 7 types of menus to carry out your diet / eating plan for a weekly period. These menus can serve as a diet menu for people with heart disease or cardiovascular disease, because the whole idea of the Dash Diet is to fight hypertension through a healthier diet. We still advise you to buy a book in order to have more varieties in your dishes and recipes. Discover all our menus for the Dash diet now. How to do the Dash diet? It’s a very simple diet to follow, we have prepared a list of 7 menus for you, one menu per day from morning to night to follow this diet for a week completely free! The examples of dishes are easy to prepare and do not cost much! You can prepare them in advance and put them in your fridge a few days before. Our site allows you initially to accompany you in the implementation of this diet, then leaves you in total autonomy so that you can prepare your own dishes and follow the diet as it suits you! Frequently Asked Questions Is the Dash Diet the best diet in the world? According to various studies, the Dash diet has been voted the world’s most effective and best diet several times. Discover our full explanations here. Can I find sample menus on your site? Of course, we offer you a free menu week to test the Dash diet at home. Is the Dash diet recommended for everyone? It is a diet that has been proven, healthy and perfect for weight loss without risks, it is recommended for all types of people. What books do you recommend buying?