What is the DASH diet? Is it useful for Indians? (Diet query of the day)

What is the DASH diet? Is it useful for Indians? (Diet query of the day)

By Neha Ranglani  on: 20 December 2014
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I have heard about DASH diet but I do not know what exactly it is. Is it a healthy diet to follow or a mere fad? Also, can Indians follow this diet?

Answered with inputs from nutritionist Neha Chandna.

DASH stands for Dietary Approaches to Stop Hypertension. It is a form of diet which is not only meant for existing patients of hypertension but also for people who have a family history or high chances of developing it.

This diet is also great for people who want to lose weight as it contains fruits, vegetables, whole grains, low-fat dairy products, etc. According to the DASH diet, salt intake of 1500-2300 mg is allowed depending on the person’s age, race, activity, health problems, genetics, etc. It also recommends cutting back on processed foods, cured and smoked meats. 

It increases potassium intake which helps lower blood pressure through foods like potato, sweet potato, dals, coconut water, banana, etc. 

DASH diet is a great option for Indians whose diets are high in fats and processed foods as it not only helps in controlling blood pressure but also weight and other lifestyle issues like diabetes. People with diabetes can follow this sample diet plan too. 

According US News and World Report magazine’s health and wellness editor, Angela Haupt, ‘DASH diet was designed to treat hypertension but it’s also effective for weight loss, adding that it’s a smart, sensible plan that’s safe and nutritious and helps control diabetes in addition to supporting heart health.’ Here is a weight loss diet by expert dietician.

Basic eating plan of a DASH diet

  • Sodium – 1500- 300 mg per day
  • More of vegetables, fruits, low-fat dairy
  • Fish, poultry, nuts, whole grains in moderation
  • Less amounts of sweets, red meat and fats
  • Alcohol limits – Men can have two or fewer drinks and women can have one drink per day


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Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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