DASH stands for Dietary Approaches to Stop Hypertension. It is an eating plan based on research studies sponsored by the National Heart, Lung, and Blood Institute (NHLBI).
What the research showed
The studies found that DASH lowers high blood pressure and improves cholesterol levels. Both of those lower your risk of heart disease.
What to eat
Put the emphasis on:
- vegetables;
- fruits;
- whole grains.
Include:
- fat-free or low-fat dairy products;
- fish and poultry;
- beans and nuts;
- vegetable oils.
Limit:
- foods high in saturated fat — fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel and palm oils;
- sugar-sweetened drinks;
- sweets.
Beyond the plate
DASH works alongside other changes that can help lower blood pressure:
- staying at a healthy weight;
- exercising;
- not smoking.
Sources
- MedlinePlus, U.S. National Library of Medicine, "DASH Eating Plan," drawing on the National Heart, Lung, and Blood Institute (NIH). https://medlineplus.gov/dasheatingplan.html
- Rewritten in hubnx's own words.
Licence: CC0 1.0 (public domain) · Adapted from medlineplus.gov
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