The Dietary Approaches to Stop Hypertension (DASH) diet is a well-researched eating plan that aims to lower blood pressure and promote overall health
Emphasizes Fruits and Vegetables: The DASH diet encourages consuming a variety of fruits and vegetables, which are rich in vitamins, minerals, and antioxidants.
Includes Whole Grains: Whole grains like brown rice, quinoa, and whole wheat bread are prioritized over refined grains in the DASH diet
Moderate Dairy Intake: The DASH diet suggests incorporating low-fat or fat-free dairy products such as milk, yogurt, and cheese.
Limits Red Meat and Sugary Foods: Red meat, sweets, and sugary beverages are limited in the DASH diet due to their association with increased risk of heart disease, obesity, and high blood pressure.
Focuses on Lean Proteins: The DASH diet recommends lean protein sources like fish, poultry, beans, nuts, and seeds.
Reduces Sodium Intake: High sodium intake is linked to hypertension, so the DASH diet advocates for reducing salt consumption.