This DASH diet focuses on eating fruits, vegetables, whole grains, lean protein, and low-fat dairy. Nutrient-dense, low-salt foods that lower blood pressure, as it was created for this purpose. DASH stands for Dietary Approaches to Stop Hypertension.

It focuses on rejecting sugar-free foods and including high fiber, potassium, calcium, and magnesium content. Nutrition experts rank it as one of the best in the world.

How it works: It is a diet based on healthy eating. Avoid saturated fats, such as fatty meats, fatty dairy products, and tropical oils. No sugary drinks and sweets or alcohol. It is based on consuming a large amount of fresh vegetables and non-starchy fruits.

Includes fat-free dairy products, fish, chicken, seeds, and vegetable oils. In general, this diet is easy to follow. Use salt-free seasonings, and opt for herbs, spices, or lemon to season your food.

The DASH diet recommends 30 minutes of exercise a day, most days of the week. The diet is flexible enough that you can follow it whether you are vegetarian, vegan, or gluten-free.

Weight loss: The goal of the DASH diet is not weight loss, but to improve health. Weight loss can be achieved by combining it with some exercise.

Other benefits: improvement for depression and overall quality of life. It can slow down and prevent hypertension. We also know that it can reduce the occurrence of kidney stones (kidney stones) and control diabetes. Drastically reduce sodium intake, replaced by fruits and vegetables rich in potassium.

Drawbacks: If you have a heart condition, it’s a good idea to talk to your doctor before starting this or any other weight loss diet plan.