The most important information about the DASH diet

The DASH diet (short for Dietary Approaches to Stop Hypertension, or “diet to stop hypertension“) is a healthy diet that aims to lower blood pressure and prevent cardiovascular disease. It was developed by nutrition experts after studies showed that certain dietary changes can reduce high blood pressure without the need for medication.

The basic principle of the diet

The diet focuses on reducing sodium and increasing the intake of foods rich in potassium, magnesium, and calcium, all of which improve heart health.

Foods that the DASH diet encourages:

• Vegetables: It is recommended to eat a large amount of vegetables, such as spinach, carrots, and broccoli.
• Fruits: such as berries, bananas, oranges, and apples.
• Whole grains: such as brown rice, oats, and whole-grain bread.
• Lean proteins: such as skinless poultry, fish, and lean red meat.
• Low-fat or nonfat dairy: such as yogurt, milk, and low-fat cheese.
• Nuts, seeds, and legumes: almonds, walnuts, lentils, and beans.
• Healthy fats: such as olive oil and avocados, instead of saturated fats.

Foods to limit:

• Foods high in sodium: such as canned and processed foods and smoked meats.
• Saturated and trans fats: such as fried foods and fast food.
• Sweets: such as sugary sweets and soft drinks.
• Alcohol: Alcohol consumption should be greatly reduced.

Benefits of the DASH diet:

• Lowering blood pressure: DASH aims primarily to reduce high blood pressure through a diet low in sodium and rich in beneficial nutrients.
• Improving heart health: Reducing saturated fat and cholesterol helps improve heart health.
• Preventing chronic diseases: It can help reduce the risk of diseases such as stroke, type 2 diabetes, and some types of cancer.