DASH lowers blood pressure — particularly if you have elevated levels — and may aid weight loss. It could reduce your risk of diabetes, heart disease, metabolic syndrome and some cancers.

Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension — also known as high blood pressure — and reduce their risk of heart disease.

The DASH diet focuses on fruits, vegetables, whole grains and lean meats.

Benefits:

- Decreases cancer risk: 
A recent review indicated that people following the DASH diet had a lower risk of some cancers, including colorectal and breast cancer.

- Lowers metabolic syndrome risk: 
Some studies note that the DASH diet reduces your risk of metabolic syndrome by up to 81%

- Lowers diabetes risk: 
The diet has been linked to a lower risk of type 2 diabetes. Some studies demonstrate that it can improve insulin resistance as well.

- Decreases heart disease risk: 
In one recent review in women, following a DASH-like diet was associated with a 20% lower risk of heart disease and a 29% lower risk of stroke.

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