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DASH stands for Dietary Approaches to Stop Hypertension.
It is an eating pattern specifically developed to help lower and control blood pressure.
Key Principles of the DASH Diet
● Reduce sodium intake
Limit salt and highly salty foods. For greater blood pressure reduction, sodium intake may be limited to about 1,500 mg per day.
● Eat more fruits and vegetables
Fruits and vegetables provide important nutrients, including vitamins, fiber, potassium, and magnesium.
● Choose whole grains
Select whole-grain foods such as brown rice and whole-wheat bread instead of refined grains and white flour products.
● Choose lean protein sources
Focus on fish, skinless chicken, beans, legumes, and low-fat dairy products.
● Limit unhealthy fats and added sugars
Reduce red meat, processed foods, foods high in saturated fat, and sweets.
The American Heart Association (AHA) recommends a DASH-style eating pattern as part of a heart-healthy lifestyle. It can help control high blood pressure and may also help reduce total cholesterol and LDL (“bad”) cholesterol, thereby lowering the risk of cardiovascular disease.
Blood pressure control can be even more effective when the DASH Diet is combined with healthy lifestyle changes, including:
- Maintaining a healthy body weight
- Exercising regularly for at least 30 minutes
- Quitting smoking and limiting alcohol consumption
- Taking prescribed medications regularly as directed by your doctor to help prevent complications
