DASH Diet
The DASH diet focuses on fruits, vegetables, whole grains, and low-fat dairy to reduce blood pressure and support healthy weight management.
Plain English
Patient-Friendly Explanation
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.
Medical
Clinical Definition
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.
Key Insight
Why It Matters
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.
Sources
Reviewed against standard medical references.
Medically reviewed by
Family Physician & Registered Acupuncturist, Accord Medical Clinic. MBBS (NUS), Graduate Diploma in Family Medicine (NUS), Graduate Diploma in Acupuncture (Singapore College of TCM).
Last reviewed: August 2026
This page is general health education, not medical advice. Whether any treatment is appropriate for you is a decision made in consultation after assessment.