DASH Diet
Through the stomach to the heart. A diet for people with hypertension and cardiovascular diseases.
vegetables and fruits
whole grain products
low-fat dairy
legumes
lean meat
It is based on the Mediterranean diet, recognized as one of the healthiest in the world. It reduces the risk of atherosclerosis, heart attack, and stroke, and lowers bad cholesterol levels.
Strengthen your heart and enjoy good health with the DASH diet.
Healthy diet, healthy heart
Minimize the risk of heart attack and stroke
Lower blood pressure
Reduce bad cholesterol levels
Take care of health and well-being
Get personalized plans
Consult our nutritionists
Take care of yourself and reduce the risk of disease.
It is often said that a universal diet does not exist, but the DASH plan can meet most expectations of an ideal way of eating. It helps fight hypertension, reduces the risk of lifestyle diseases (such as type 2 diabetes), and the meals are tasty and extremely easy to prepare. It works well if you are struggling with health problems, but also if you simply want to take better care of yourself.
Karina KasprzakPeater dietitian
Did you know that...…one of the main principles of the DASH diet is reducing salt intake, which directly contributes to lowering blood pressure?
Sample meal plan
Breakfast
Smoothie jaglane z bananem pomarancza i morelami
15 min
Breakfast
Millet porridge with blueberries and almonds.
15 min
Snack
Kefir with raspberries and walnuts.
3 min
Snack
Buckwheat flakes in milk with banana and grapefruit.
5 min
Lunch
Creamy pumpkin soup with pomegranate.
20 min
Lunch
Baked cod on black rice with vegetables.
30 min
Lunch
Leczo with chickpeas, bell peppers, and pearl barley.
30 min
Dinner
Salad with white beans, beetroot, and orange.
25 min
Dinner
Lentil pasta with sun-dried tomatoes and pumpkin seeds.
10 min
Dinner
Sandwiches with ham, tomato, and mustard.
10 minHow does peater work?
Watch the video and see how easy it is!
01.
Tell us about yourself, your habits, and your lifestyle.
02.
Choose the diet that suits you.
03.
Enjoy a menu tailored to your needs.
04
Mark your workouts. Peater will update your menu.
05.
Got questions? Talk to a dietitian.
06.
Just eat. Peater will take care of the rest.
They’ve already changed their lives with Peater!
See how easy it is and start now – not “tomorrow”!
“I love these apps. I’ve been using Peater since the end of December and have already lost 3 kg. The meals are great, very easy to prepare, and most importantly, the ingredients are available in every store. I recommend it :)”
Agata Beck