DASH Diet
Designed to fight high blood pressure, now recognized as one of the healthiest overall eating patterns.
What Is It?
DASH stands for Dietary Approaches to Stop Hypertension. Originally developed by the National Heart, Lung, and Blood Institute to lower blood pressure, it has since been recognized as a well-rounded healthy eating plan. It emphasizes fruits, vegetables, whole grains, and lean proteins while limiting sodium, sugar, and saturated fat.
How It Works
DASH works by increasing intake of potassium, calcium, and magnesium — minerals that help relax blood vessels and reduce blood pressure. At the same time, it limits sodium, which causes water retention and increases blood pressure. The combination of nutrient-rich foods and reduced sodium creates a powerful blood-pressure-lowering effect.
Benefits
- Clinically proven to lower blood pressure
- Reduces risk of heart disease and stroke
- Supports healthy weight management
- Balanced and nutritionally complete
- Flexible and easy to follow
- Recommended by major health organizations
✅ Foods to Eat
- •Fruits (4-5 servings daily)
- •Vegetables (4-5 servings daily)
- •Whole grains (6-8 servings daily)
- •Lean meats, poultry, and fish
- •Low-fat dairy products
- •Nuts, seeds, and legumes
- •Healthy fats in moderation
🚫 Foods to Avoid
- •Excess sodium (limit to 1,500-2,300mg/day)
- •Sugary beverages and sweets
- •Red meat (limit)
- •Full-fat dairy products
- •Processed and packaged foods
- •Alcohol (limit to moderate)
Sample Day
🔬 Scientific Evidence
DASH is one of the most evidence-backed diets in existence. The original DASH trial showed blood pressure reductions comparable to medication within two weeks. It consistently ranks in the top 3 of expert diet rankings and is recommended by the American Heart Association, WHO, and most national health guidelines.