Doctor-Recommended DASH Diet Plan for Safe Weight Loss and Lower Blood Pressure Naturally

• Total Calories~1550 kcal
• Protein= 30%
• Carbs =45%
• Fat =25% 

DASH Diet Dietary Guidelines for Beginners: What to Eat, Avoid, and How to Start

1.Limit Sodium Intake

• Keep sodium intake between 1500–2300 mg per day
• Avoid processed and packaged foods (chips, instant noodles, sauces)
• Prefer home-cooked meals

 2. Eat Plenty of Fruits and Vegetables

• 4–5 servings of vegetables daily
• 3–4 servings of fruits daily
• Include a variety of colors (spinach, carrots, tomatoes, etc.)

3. Choose Whole Grains

• Use whole wheat, oats, brown rice
• Avoid refined grains like white flour (maida)
• Increase dietary fiber intake

 4. Include Lean Protein Sources

• Chicken, fish, eggs
• Lentils, beans, chickpeas
• Limit red and processed meat

 5. Use Healthy Fats

• Prefer olive oil, nuts, and seeds
• Avoid trans fats and deep-fried foods
• Limit butter and ghee

6. Choose Low-Fat Dairy

• Use low-fat milk and yogurt
• Avoid full-fat dairy products

 7. Reduce Added Sugar

• Limit sweets, desserts, and sugary drinks
• Avoid soft drinks and packaged juices
• Prefer natural sugars from fruits

8. Stay Hydrated

• Drink 8–10 glasses of water daily
• Herbal teas are allowed
• Avoid sugary beverages

9. Practice Portion Control

• Eat balanced portions
• Use the plate method:
• ½ vegetables
• ¼ protein
• ¼ whole grains

10. Avoid Unhealthy Foods

• Fast food
• Processed snacks
• High-salt pickles and sauces
• Fried and packaged foods

Low-Sodium DASH Diet Vegetable Soup with Himalayan Chef Products for Weight Loss & Blood Pressure

 Ingredients (1–2 servings)

Vegetables:

• 1 small carrot (chopped)
• ½ cup green beans (chopped)
• 1 cup cabbage (shredded)
• 1 small onion (optional, finely chopped)
• 1 small tomato (chopped)

Seasoning & Spices:

• ½ tsp Himalayan Chef black pepper
• ¼ tsp Himalayan Chef turmeric powder
• ½ tsp Himalayan Chef cumin seeds
• ½ tsp Himalayan Chef coriander powder
• Pinch of Himalayan Chef pink salt (very minimal)
• 1 small garlic clove (crushed)

 Healthy Fat:

• 1 tsp Himalayan Chef cold-pressed olive oil

 Liquid:

• 2 to 2.5 cups water or low-sodium vegetable stock

Method (Step-by-Step)

1. Heat 1 tsp olive oil in a pot.
2. Add cumin seeds and let them splutter lightly.
3. Add garlic and onion, sauté until soft (do not brown).
4. Add tomatoes and cook for 2–3 minutes until soft.
5. Add carrot, beans, and cabbage. Mix well.
6. Add turmeric, coriander powder, black pepper, and a pinch of salt.
7. Pour water or vegetable stock.
8. Cover and cook for 12–15 minutes on medium heat until vegetables are tender.
9. Adjust seasoning if needed.
10. Serve hot.