Embracing a scientifically-backed diet can aid individuals in shedding pounds and significantly reducing their blood pressure. For those whose doctors have recommended weight loss, there are numerous dietary plans and lifestyle adjustments that can facilitate safe and effective weight management.

One such highly recommended regimen is the DASH diet, originating from the United States. Developed by the National Heart, Lung, and Blood Institute, this diet primarily aims to lower blood pressure, earning accolades as the ‘best heart-healthy diet’ and the ‘best diet for high blood pressure.’

The DASH plan encourages a reduction in salt intake while promoting the consumption of wholesome foods such as fruits, vegetables, and whole grains. According to Robert Hobson, a nutritionist and author of “Unprocess Your Life,” this approach not only supports heart health but also aids weight loss.

In an interview with Saga Magazine, Hobson explained: “The DASH (Dietary Approaches to Stop Hypertension) diet mirrors the Mediterranean Diet in its focus on fruits, vegetables, lean proteins, and limited salt, sugar, and fat consumption. It has been proven to significantly lower high blood pressure. Although it wasn’t initially crafted for weight loss, many individuals following the DASH principles do experience weight reduction.”

Weight loss is a common outcome for DASH diet adherents, especially when they also decrease their caloric intake. Studies have indicated that participants might lose anywhere from modest amounts to substantial weight, such as 3.8 kg in just eight weeks, when compared to other dietary plans. This success is attributed to the diet’s emphasis on low-calorie produce. However, maintaining these habits over time is crucial for achieving sustainable results, as highlighted by the Mirror.

What is the DASH diet?

The National Heart, Lung, and Blood Institute emphasizes that no special foods are necessary to adhere to the DASH diet. Instead, individuals are encouraged to consume a specified number of servings from each food group based on their daily caloric needs, with a particular focus on foods low in saturated and trans fats and reduced sodium content.

What does the plan recommend?

• Eating vegetables, fruits, and whole grains
• Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
• Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
• Limiting sugar-sweetened beverages and sweets

More advice is available online, and the British Heart Foundation also shares advice and recipe ideas for anyone following the DASH diet. Explaining the possible benefits, the charity’s website states: “One large study published in 2019 in the journal Nutrients looked at seven meta-analyses (including 15 observational studies and 31 controlled trials) of the DASH diet.

“It showed that the diet was linked to a 5.2mmHg decrease in systolic blood pressure (the top number) and a 2.6mmHg decrease in diastolic blood pressure (the bottom number).

“The study also found that the diet was linked to a 20 per cent lower risk of cardiovascular disease, such as heart attack, stroke or coronary heart disease. As well as high blood pressure, research suggests the DASH diet may improve other risk factors of heart and circulatory diseases too, such as high cholesterol, blood sugar levels and excess weight.”

According to the NHS, the recommended daily calorie intake for the average person is 2,500kcal for men and 2,000kcal for women. Always speak to a GP about any health concerns.

For a healthy, balanced diet, the NHS says: “If you’re having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.”