Overview
DASH (Dietary Approaches to Stop Hypertension) was developed to help lower blood pressure without medication. It's now recognized as one of the healthiest overall diets.
Key Rules
- Limit sodium to 1,500-2,300mg/day
- Increase potassium, calcium, magnesium
- Emphasize whole foods
- Limit alcohol
✓ Eat
- Vegetables & fruits
- Whole grains
- Low-fat dairy
- Lean protein
- Nuts & legumes
✗ Avoid
- High-sodium foods
- Processed meats
- Full-fat dairy (limit)
- Sweets & sugary drinks
- Alcohol (limit)
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Top Benefits
- Lower blood pressure
- Heart health
- Weight management
- Reduced stroke risk
- Kidney health
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