D.A.S.H Diet

DASH Diet Voted the No.1 Diet in the World!

DASH Diet, the initials of Dietary Approach to Stop Hypertension, was developed by nutritionist Marla Heller, and Voted by health experts as the best overall diet!

Lose up to 15 kg (33 pounds) in two months, go down one size in your clothes, and acquire a flatter belly.

The D.A.S.H Diet is designed to reduce blood pressure and prevent diabetes and was declared by U.S. News & World Report as the best overall diet plan, mostly due to the importance that it gives to lean proteins and fresh vegetables.

The creator herself, Marla Heller, reveals that one of the biggest secrets of success is to ignore the foods that you can not eat. You have to emphasize lean proteins and healthy fats to manage to control your appetite.

The D.A.S.H Diet is divided into two phases: the transition phase and the management phase.

The first phase is a transitional program, low in carbohydrates, designed to restore your metabolism. During this phase, you can’t eat fruits and whole-grain foods, but it encourages you to eat plenty of meat.

On the other hand, the second phase, incorporates whole-grain foods, fruits and starchy vegetables (such as potatoes, beets, corn, and carrots), into your diet. It is designed as a long-term weight management solution.

The results of the D.A.S.H. diet are readily apparent, and the key to speed up or slow down weight loss is up to you. It depends on your food choices, whether you follow a training program or not, and how strict you are following the nutritional program.

The portions give you no more than 1,200 calories per day.


5+1 Success Secrets from the creator of the DASH Diet:

  1. Υοu should eat three meals per day, plus morning and afternoon snacks. The snack before dinner is optional.
  2. Sleep a little more. Proper sleep is essential to regulate our biological clock and helps the body in its effort to lose weight.
  3. Drink plenty of water and avoid large amounts of caffeine.
  4. Do not cut salt completely out of your diet. Reduce it but don’t cut it.
  5. Do not worry. Relax and be focused on your weight loss.

5 +1 If you’re not a fan of exercise, do not press yourself.

The D.A.S.H. Diet is an easy and beneficial nutritional program for our health, as it is designed to protect those who suffer from hypertension or diabetes. The menu is simple and focuses on real, quality food, rich in fruits and vegetables, proteins and carbohydrates. It is a diet based on the Mediterranean diet.

And the most important; this program can be followed by the whole family!

Indicative of a daily menu during the first phase of the DASH Diet


  • 1 boiled egg
  • 1-2 slices of bacon (fat)
  • 1 slice of tomato

Breakfast snacks

  • 1 stick of low-fat cheese
  • carrots


  • tuna salad
  • cherry tomatoes with greenery and vinaigrette
  • strawberry jelly without sugar

Afternoon snack

  • 1 yogurt (no fat)
  • 1 handful of unsalted cashews

Optional snack before dinner

  • ¼ cup guacamole
  • pepper sticks ( green, yellow, red)


  • grilled chicken breast and 1 cup of mixed vegetables (broccoli, sunflower seeds, carrots)
  • jelly without sugar

Indicative of a daily menu during the second phase of the DASH Diet

Breakfast (options)

  • 1 glass of milk (1-1.5% fat) with 1 slice of rye bread
  • ½ barley flour-nut or an oat nut + one glass of grapefruit juice or orange juice


1 seasonal fruit and 3-4 small walnuts

Lunch (alternatives)

  1. 120 g. chicken breasts, with 3 medium boiled or baked potatoes and a green salad with 2 teaspoons olive oil
  2. A portion of string beans or okra + 60 g. cottage cheese or another cheese low in salt
  3. A salad with lettuce-carrot +60 g. tuna fish (can) and 2-3 small boiled potatoes
  4. A cup of rice with 1 yogurt (2% fat) and a vegetable salad
  5. A barley nut with 2 slices of tomato and 2 tablespoons of cottage cheese
  6. Two boiled or poached eggs with a vegetable salad and 1 slice of bread
  7. Toast with boiled turkey and a slice of unsalted yellow cheese (low-fat, <10% salt) and 1 small salad

Afternoon snack

 1 banana or 3 dried fruits e.g. plums

Evening: (One for each day of the week)

  1. A small chicken fillet grilled with lettuce salad, olive oil, vinegar and 1 slice of bread
  1. Nut barley with 2 slices of tomato and 2 tablespoons of cottage cheese or other cheese with a relatively low salt content
  1. A salad with lettuce and carrot 60, g. tuna fish (can) and 2-3 small boiled potatoes
  1. A cup of rice with 1 yogurt 2% fat and a vegetable salad
  1. Nut barley with 2 slices of tomato and 2 tablespoons of cottage cheese
  1. Two boiled or poached eggs with a vegetable salad and 1 slice of bread
  1. Toast with turkey unsalted and boiled and yellow cheese (low in fat, <10% salt) and one small salad

Optional Snack: 1 cup of milk 1.5% fat or a yogurt  0-2% fat

*Before starting any new diet and/or an exercise program please consult your doctor





4 thoughts on “DASH Diet Voted the No.1 Diet in the World!”

  1. This is great info! Thank you for the tips! I am a registered nurse and the dash diet is so important to prevent hypertension and diabetes! I love how you layed out meal plans! That’s always the hardest part for me- planning!

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