The Dietary Approaches to Stop Hypertension (DASH) eating plan is a simple heart-healthy diet that can help prevent or lower high blood pressure. The DASH diet is low in sodium, cholesterol, and saturated and total fats, and it is high in fruits and vegetables, fiber, potassium, and low-fat dairy products.

DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. If you need to lower your LDL cholesterol the DASH eating plan can help with that, too.

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, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
  • Limiting sugar-sweetened beverages and sweets.

For more information on the DASH Diet check the National Institutes of Health DASH Diet Page.

Thanks NIH for this helpful information