DASH Diet 101: What You Need to Know

Get the scoop on this popular eating plan.

DASH Diet 101: What You Need to Know

As part of our Great Diet Showdown, Dr. Michael Roizen is giving us a closer look at the DASH plan to help you understand if it's right for you. The DASH Diet stands for Dietary Approaches to Stop Hypertension. It was originally developed by the National Heart, Lung, and Blood Institute in order to lower blood pressure and promote healthy bodies. As always, make sure to speak to your physician before starting a new eating plan. Read on to get the scoop!

More: DASH Diet Guide


What to Eat

An average day on the DASH diet can include a whole wheat English muffin with cottage cheese and a banana for breakfast, you can snack on baby carrots, watermelon, and low-fat dairy, lunch can include a large heap of lettuce with chicken and tomato, for dinner you can have white beans, green beans, and shrimp, and for dessert you can have pineapple and you can snack on popcorn with olive oil. Make sure to drink plenty of water to stay hydrated throughout the day.

More: The DASH Diet Shopping List

Nuts May Be Your Best Snack to Help Maintain Weight Loss — Here's Why

It could also help lower your heart rate and bad cholesterol.

Is trying to lose weight — and keep it off — driving you nuts? Well, maybe it should drive you to nuts. New findings published in the journal Nutrients highlight the power nuts may have on successful weight loss.

Nuts vs. Pretzels

UCLA researchers put 95 overweight or obese folks ages 30–68 on a diet that provided 500 calories less than needed to maintain their resting metabolic rate for 12 weeks, then maintenance for another 12. The diet included 1.5 ounces of mixed nuts for half the group and pretzels for the others (both "snacks" delivered the same amount of calories).

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