The DASH (Dietary Approaches to Stop Hypertension) diet was developed to help lower high blood pressure (hypertension) and promote overall health. It focuses on reducing sodium intake and eating nutrient-rich, whole foods that support heart health.
Key Principles of the DASH Diet
✔ Lower Sodium Intake – Limit processed foods and added salt
✔ Plenty of Fruits & Vegetables – Rich in vitamins, minerals, and fiber
✔ Whole Grains – Brown rice, whole wheat bread, quinoa, oats
✔ Lean Proteins – Poultry, fish, beans, lentils, and nuts
✔ Low-Fat Dairy – Greek yogurt, low-fat milk, and cheese
✔ Healthy Fats – Nuts, seeds, olive oil, and avocado
✔ Limited Red Meat & Processed Foods
Health Benefits of the DASH Diet
🫀 Lowers Blood Pressure: Reduces hypertension and heart disease risk
⚖️ Supports Weight Loss: High-fiber foods keep you full longer
🩸 Balances Blood Sugar: Helps prevent diabetes and insulin resistance
🧠 Improves Brain Function: Supports cognitive health with nutrient-rich foods
DASH Diet Sodium Guidelines
- Standard DASH Diet: Up to 2,300 mg sodium/day (about 1 teaspoon of salt)
- Lower Sodium DASH Diet: 1,500 mg sodium/day for those needing stricter control
Sample DASH Diet Meal Plan
🥣 Breakfast: Oatmeal with banana slices and almonds
🥗 Lunch: Grilled chicken salad with spinach, cherry tomatoes, and vinaigrette
🍲 Dinner: Baked salmon with quinoa and steamed broccoli
🥑 Snacks: Low-fat yogurt, hummus with carrots, or a handful of walnuts
The DASH diet is flexible and sustainable, making it a great choice for long-term heart health and overall well-being. Would you like a personalized meal plan or recipe ideas? 😊
