The DASH diet (Dietary Approaches to Stop Hypertension) is a healthy eating plan that is designed to help lower blood pressure and improve overall health. The DASH diet emphasizes eating whole, nutrient-dense foods while limiting foods that are high in saturated fat, added sugars, and sodium.
Here are some key features of the DASH diet:
- Emphasizes fruits, vegetables, and whole grains: The DASH diet encourages eating a variety of fruits, vegetables, and whole grains that are rich in fiber, vitamins, and minerals.
- Includes lean protein sources: The DASH diet encourages lean protein sources such as fish, poultry, and beans.
- Limits sodium intake: The DASH diet recommends limiting sodium intake to no more than 2,300 milligrams per day, or 1,500 milligrams per day for individuals with high blood pressure.
- Includes low-fat dairy products: The DASH diet encourages low-fat dairy products such as milk, yogurt, and cheese, which are rich in calcium and other important nutrients.
- Limits added sugars and saturated fats: The DASH diet recommends limiting foods that are high in added sugars and saturated fats, such as sugary drinks, desserts, and processed foods.
The DASH diet has been shown to help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease, stroke, and other health conditions.