The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. It helps lower blood pressure, reduce cholesterol, and support heart health by limiting sodium, sugar, and unhealthy fats.

The DASH diet (Dietary Approaches to Stop Hypertension) is a well-regarded eating plan designed to help prevent and treat high blood pressure. It’s also beneficial for overall heart health

Key Components of the DASH Diet:

1. Fruits and Vegetables: Aim for 4-5 servings of each daily. These are rich in potassium, magnesium, and fiber, which help control blood pressure2.
2. Whole Grains: Include 6-8 servings of whole grains daily. Examples include brown rice, whole wheat bread, and oatmeal.
3. Low-Fat or Fat-Free Dairy Products: Consume 2-3 servings daily. Options include milk, yogurt, and cheese.
4. Lean Proteins: Include 6 servings or fewer of lean meats, poultry, and fish per day.
5. Nuts, Seeds, and Legumes: Aim for 4-5 servings per week. These provide healthy fats and protein.
6. Fats and Oils: Limit to 2-3 servings daily. Choose healthy fats like olive oil and canola oil.
7. Sodium: Limit sodium intake to 2,300 mg per day, or even lower if possible.

Benefits of the DASH Diet:

• Lowers Blood Pressure: Studies have shown that the DASH diet can lower blood pressure significantly.
• Reduces Cholesterol: It can help lower LDL cholesterol levels, reducing the risk of heart disease.
• Weight Management: The diet promotes healthy eating habits that can help with weight management.
• Overall Health: It supports a balanced intake of essential nutrients, contributing to overall well-being.

Sample Daily Menu:

• Breakfast: Oatmeal topped with fresh berries and a handful of nuts.
• Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumbers, and a light vinaigrette.
• Snack: Carrot sticks with hummus.
• Dinner: Baked salmon with quinoa and steamed broccoli.
• Dessert: A small serving of fresh fruit.