According to a panel of 22 recognized health experts, formed as part of an assessment by U.S. News and World Report, the DASH diet program is ranked #1 overall diet of the 20 most popular diets.  Dash (which means the diet approach to Stop Hypertension) is not just for hypertension treatment.

Studies has found that mental activity also drove in an incredible 30% in overweight adults. “This study has significant implications for slow or even reverse the cognitive deficits associated with age, which may even have a greater impact on vulnerable people to develop dementia or Alzheimer’s disease,” James Blumenthal, PhD, professor of psychology and neuroscience at Duke University Medical Center in Durham, North Carolina, said in a press release.

The book “The Dash Diet Action Plan” is currently number one in a series of categories of food and health related to Amazon. “Despite the actual diet suggestions are complex, the book is simple and useful,” wrote one critic. “It is evident that if people ate this way, would have far fewer health problems, including help with blood pressure.”

In addition, Dash Diet also ranked #1 in the Best Diabetes Diets by US News And World Report.

Founder Dr. Tom Moore says,

“We know how powerful the DASH Diet is in improving health, so we developed the DASH for Health program to teach it in a way that can be fit into a busy lifestyle.”

Dr. Caroline Apovian says,

“I feel good recommending the DASH Diet to patientsbecause it is an easy-to-understand way of eating that has been scientifically proven to promote good health over and over again.”

Here is the “Top 5 tips for shopping and cooking Dash Diet” suggested by Mayo Clinic Staff

1. Prepare for your trips to the grocery store

2. Remember the DASH diet guidelines while you shop

3. Keep your kitchen stocked with DASH diet staples

4. Good cookware can help you stay on track with the DASH diet

5. Practice healthy cooking techniques

Sample menus for the DASH eating plan (from mayoclinic.com)

Day 1 menu

Breakfast
1 small whole-wheat bagel
2 tablespoons peanut butter
1 medium orange
1 cup fat-free milk
Decaffeinated coffee

Lunch
Spinach salad made with:

• 4 cups of fresh spinach leaves
• 1 sliced pear
• 1/2 cup canned mandarin orange sections
• 1/3 cup unsalted peanuts
• 2 tablespoons reduced-fat red wine vinaigrette

12 reduced-sodium wheat crackers
1 cup fat-free milk

Dinner
Herb-crusted baked cod, 3 ounces
1/2 cup brown rice pilaf
1/2 cup fresh green beans, steamed
1 small sourdough roll
1 teaspoon trans fat-free margarine
1 cup fresh berries with chopped mint
Herbal iced tea

Snack (anytime)
1 cup fat-free, low-calorie yogurt
4 vanilla wafers

Day 2 menu

Breakfast
1 cup fresh mixed fruits, such as melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt and 1/3 cup walnuts
1 bran muffin
1 cup fat-free milk
Herbal tea

Lunch
Curried chicken wrap made with:

• 1 medium flour tortilla
• 2/3 cup cooked, chopped chicken, about 3 ounces
• 1/2 cup chopped apple
• 2 tablespoons fat-free mayonnaise*
• 1/2 teaspoon curry powder

1/2 cup, or about 8, raw baby carrots
1 cup fat-free milk

Dinner
1 cup cooked whole-wheat spaghetti with 1/2 cup marinara sauce, no added salt
3 cups mixed salad greens
1 tablespoon low-fat Caesar dressing
1 whole-wheat roll
1 teaspoon trans fat-free margarine
1 nectarine
Sparkling water

Snack (anytime)
Trail mix made with:

• 1/4 cup raisins
• 1 ounce, or about 22, unsalted mini twist pretzels
• 2 tablespoons sunflower seeds

Day 3 menu

Breakfast
1 cup old-fashioned cooked oatmeal* topped with 1 tablespoon brown sugar
1 slice whole-wheat toast
1 teaspoon trans fat-free margarine
1 banana
1 cup fat-free milk

Lunch
Tuna salad made with:

• 1/2 cup drained, unsalted water-packed tuna, 3 ounces
• 2 tablespoons fat-free mayonnaise
• 15 grapes
• 1/4 cup diced celery
• Served on top of 2 cups romaine lettuce

8 Melba toast crackers
1 cup fat-free milk

Dinner
Beef and vegetable kebab, made with:

• 3 ounces of beef
• 1 cup of peppers, onions, mushrooms and cherry tomatoes

1 cup cooked wild rice
1/3 cup pecans
2 pineapple rings
Cran-raspberry spritzer made with:

• 4 ounces cran-raspberry juice
• 4 to 8 ounces sparkling water

Snack (anytime)
1 cup light yogurt
1 peach