Dash Diet
The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary plan designed to help prevent and control hypertension (high blood pressure). It emphasizes consuming fruits, vegetables, whole grains, lean proteins, and low-fat dairy while minimizing sodium intake. Key aspects include:
Fruits and Vegetables: Aim for several servings of fruits and vegetables daily, as they are rich in potassium, magnesium, and fiber.
Whole Grains: Choose whole grains such as brown rice, quinoa, whole wheat bread, and oats instead of refined grains.
Lean Proteins: Include sources of lean protein such as poultry, fish, beans, nuts, and seeds. Limit red meat and processed meats.
Low-Fat Dairy: Opt for low-fat or fat-free dairy products like milk, yogurt, and cheese to get essential nutrients without excess saturated fat.
Limited Sodium: Reduce sodium intake by avoiding processed foods, canned soups, and salty snacks. Instead, use herbs, spices, and other flavorings to enhance taste.
Moderation with Sweets and Sugary Beverages: Limit sweets and sugary beverages as they can contribute to weight gain and other health issues.
The DASH diet promotes overall heart health by focusing on nutrient-rich foods and minimizing those high in saturated fats, cholesterol, and sodium. It's often recommended by healthcare professionals for individuals looking to lower blood pressure and improve cardiovascular health.
Areas it can help in: helps lose weight, manage blood pressure,
Additional Exploration: https://www.healthline.com/nutrition/dash-diet#benefits
