DASH DIET
The DASH diet (Dietary Approaches to Stop Hypertension) is a heart-healthy eating plan designed to help lower or prevent high blood pressure (hypertension). It emphasizes nutrient-rich foods while limiting sodium and unhealthy fats.
DASH DIET BASICS
Key Features
- Focus on Nutrients
- Low Sodium
- Balanced Eating
Health Benefits
- Lowers Blood Pressure: Proven effective in reducing both systolic and diastolic blood pressure.
- Supports Heart Health: Reduces risk of heart disease and stroke.
- Weight Management: Encourages portion control and nutrient-dense foods.
- Improves Overall Health: May help lower cholesterol and reduce the risk of diabetes.
FOODS TO EAT
- Vegetables: 4–5 servings/day (e.g., leafy greens, carrots, tomatoes).
- Fruits: 4–5 servings/day (e.g., berries, apples, oranges).
- Whole Grains: 6–8 servings/day (e.g., brown rice, whole-wheat bread).
- Lean Proteins: 2 or fewer servings/day (e.g., poultry, fish, beans).
- Low-Fat Dairy: 2–3 servings/day (e.g., yogurt, milk, cheese).
- Nuts, Seeds, Legumes: 4–5 servings/week.
- Fats and Oils: Limited to 2–3 servings/day, focusing on healthy fats.
FOODS TO AVOID
- High-Fat Meats: Limit consumption of red meats and processed meats.
- Full-Fat Dairy Products: Avoid full-fat milk, cheese, and yogurt. Opt for low-fat or fat-free dairy options.
- Added Sugars: Cut back on foods and beverages high in added sugars, such as sugary drinks, candies, and desserts.
- High-Sodium Foods: Steer clear of processed foods, canned soups, and snacks that are high in sodium.
- Sweetened Beverages and Snacks: Limit sweetened drinks (like sodas and energy drinks).
Please note: This website is for informational purposes only. Always consult your Physician before starting a new diet program.