Description

The DASH Diet (Dietary Approaches to Stop Hypertension) is a scientifically developed eating plan designed to lower high blood pressure without relying on medication.
It emphasizes foods rich in potassium, calcium, and magnesium, and limits sodium, saturated fat, and added sugars.

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✅ Core Principles of the DASH Diet:

1. Increase intake of:

   • Fruits and vegetables.

   • Whole grains.

   • Low-fat or fat-free dairy.

   • Legumes, nuts, and seeds.

   • Lean proteins like fish and poultry.

2. Reduce or avoid:

   • Sodium (salt): Recommended intake is 1500–2300 mg per day.

   • Saturated and trans fats.

   • Sugary drinks and desserts.

   • Red meat (eat in moderation).

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🍽️ Example DASH Meals:

• Breakfast: Oatmeal with fruit and low-fat milk.

• Lunch: Grilled chicken salad with whole grain bread.

• Dinner: Steamed vegetables, grilled fish, and brown rice.

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💡 Potential Benefits of the DASH Diet:

• Lowers high blood pressure effectively.

• Supports heart health.

• Reduces the risk of type 2 diabetes.

• Helps with weight loss if combined with a calorie deficit.

• Lowers LDL (bad) cholesterol.

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⚠️ Important Notes:

• Pay attention to nutrition labels to reduce sodium intake.

• Consistency is key — DASH is meant to be a lifestyle, not a temporary diet.

• Suitable for most people, not just those with hypertension.