DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet plan is filling and flexible and offers proven blood pressure-lowering and heart-health benefits.

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How it works

This well-researched eating plan helps lower or prevent high blood pressure. It emphasizes vegetables, fruits, whole grains, fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. It limits foods high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils like palm, coconut, and palm kernel. It also limits added sugars. Sodium is limited to 2,300 mg/day, with additional blood pressure-lowering benefits when limited to 1,500 mg/day.

HIGHLIGHTS

  • Ranked #2 Best Overall Diet in U.S. News & World Report
  • Heart-health benefits
  • Filling, high-volume eating pattern
  • Provides specific recommendations for food servings

What it takes to follow the diet

Premium Recipes that Fit Your Lifestyle

Hundreds of easy recipes, with great variety, carefully crafted for great taste by MyNetDiary's team of Registered Dietitians. Here are a few sample recipes:

Comprehensive Tracking

Get Smart Analysis and Insights

Detailed shareable reports and charts

Reports and charts help you see the big picture and adjust your diet as needed.

Detailed nutrient analysis

MyNetDiary can track up to 107 nutrients, to make sure you are getting enough of important nutrients.

Day and meal totals

See macros and nutrients, along with Food Grade for your days.

Daily Analysis and Insights

Provides valuable feedback on your diet and nutrients, highlights important foods, and suggests more ideas for your diet.

Created by Registered Dietitians

Knowledge and expertise distilled into the powerful app
Getting started on DASH DIET

When following DASH diet guidelines, you naturally lower blood pressure within two weeks! Learn how to start this nutritious, filling, and well-researched eating plan.

What are the health benefits of the DASH diet, and why do experts recommend it?

The health benefits of the DASH diet (Dietary Approaches to Stop Hypertension) are impressive. While the eating plan is well-known for preventing and treating high blood pressure, you’ll also see results if you follow DASH for weight loss and disease prevention.

Planning weight & calories

Good news! You can stop guessing at how many calories you need to control your weight. When you guess at what you need, you are more likely to consume too few or too many calories, thereby preventing you from meeting your goal. That is frustrating and erodes confidence. Instead, use MyNetDiary to plan and track calories so that you meet your weight goal safely and effectively.

How to create your own workout plan from scratch

Whether you call it exercise, physical activity, or moving, learn how to create your own workout plan that becomes part of everyday life. Each of us, despite our interests or physical limitations, can learn to enjoy regular physical activity. The secret is discovering activities you like, are willing to make time for, and can perform without pain or injury. Sit less, stand more, and walk more because being sedentary is frankly a health risk. Being active and fit, even with higher body weight, protects and prolongs health.

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