DASH Diet

The DASH Diet, which stands for Dietary Approaches to Stop Hypertension, was originally designed to lower high blood pressure but is also effective for weight management. It emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting salt, added sugars, and saturated fats. Because it focuses on nutrient-rich, filling foods, it naturally supports healthy weight loss.

The DASH diet is an evidence-based dietary pattern rich in potassium (4,700 mg/day), magnesium (500 mg/day), and calcium (1,250 mg/day) while restricting sodium to 1,500-2,300 mg/day. Macronutrient composition targets 27% fat (≤6% saturated), 18% protein, and 55% carbohydrate. Randomised controlled trials demonstrate that DASH reduces systolic BP by 5.5 mmHg and diastolic BP by 3.0 mmHg in hypertensive patients. When combined with caloric restriction, DASH produces significant weight loss (mean 6.3 kg at 6 months) and improvements in insulin sensitivity.

The DASH diet offers a heart-healthy, scientifically proven approach to eating that supports both blood pressure control and weight management. At Accord Medical Clinic, Dr Joseph Wang can help you adapt dietary patterns like DASH to suit your personal health needs and weight goals.