Dash

Dash is a dietary approach that stands for Dietary Approaches to Stop Hypertension. It is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH diet requires no special foods and instead provides daily and weekly nutritional goals.

Overview

The DASH diet was developed to lower blood pressure without medication in research sponsored by the National Institutes of Health. The diet is low in sodium but rich in potassium, magnesium, and calcium, as well as protein and fiber.

Benefits

Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure.

Recommendations

For an overall eating plan, consider the DASH eating plan. Here are some recommendations based on the DASH eating plan:

• Eat vegetables, fruits, and whole grains
• Include fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
• Limit foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
• Limit sugar-sweetened beverages and sweets.

Following the DASH eating plan

The DASH eating plan is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:

• Eating vegetables, fruits, and whole grains
• Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
• Limiting foods that are high in saturated fat. These include fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils.
• Limiting sugar-sweetened beverages and sweets.

See also

• Healthy diet
• Hypertension
• National Institutes of Health

Dash Resources
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