Many leading health organizations are recommending the DASH (Dietary Approaches to Stop Hypertension) diet to help all health-conscious diners. Approved and recommended by the National Kidney Foundation, The American Heart Association and many others, the DASH diet helps decrease blood pressure, lowers the risk for heart disease, stroke and cancer, and reduces the risk of kidney stone formation.

What Can You Eat on the DASH Diet?

Research has shown that blood pressure can be reduced with an eating plan that is low in saturated fat, cholesterol and total fat, as well as a diet that emphasizes fruits, vegetables, and fat-free or low-fat milk and milk products. 

The DASH diet also includes whole grain products, fish, poultry and nuts, and reducing or eliminating red meat, sweets, added sugars and sugar-containing beverages that can put a strain on your body. The diet is rich in potassium, magnesium and calcium, as well as protein and fiber, to give your body all the right nutrients it needs. 

How to Start Using the DASH Plan

The DASH eating plan calls for a certain number of daily servings from various food groups. The number of servings you require may vary depending on your caloric needs. Talk to your physician about your individual needs so that together you can develop a plan for which food groups, servings and serving sizes are right for your DASH Diet. 

Learn more about the DASH Diet and discover helpful tips and meal plan samples on the National Kidney Foundation’s website. The DASH eating plan, along with other lifestyle changes, can help you be your healthiest self!

Remember to consult your doctor and dietitian before you initiate any new diet.