🔹 DASH DIET – COMPLETE GUIDE (2025 Edition)
(DASH = Dietary Approaches to Stop Hypertension)
What is it?
A nutrient-dense, heart-friendly eating plan focused on lowering blood pressure, reducing abdominal fat, and balancing sodium intake. It prioritizes whole foods rich in potassium, magnesium, calcium, and fiber — and minimizes processed foods and excess salt.
🎯 MAIN GOALS:
- Lower high blood pressure (hypertension)
- Promote fat loss (especially visceral fat)
- Improve cholesterol and heart health
- Increase fiber and hydration for overall wellness
🥗 WHAT TO EAT (DASH-APPROVED FOODS):
✅ Vegetables (4–5 servings/day):
- Leafy greens, carrots, zucchini, bell peppers, broccoli
✅ Fruits (4–5 servings/day):
- Berries, apples, bananas, kiwi, citrus, melons
✅ Whole Grains (6–8 servings/day):
- Brown rice, oats, quinoa, whole wheat bread (low sodium)
✅ Low-Fat Dairy (2–3 servings/day):
- Yogurt, kefir, milk, hard cheeses (optional for lactose-intolerant)
✅ Lean Proteins (2 or more servings/day):
- Chicken breast, turkey, fish, tofu, legumes
✅ Nuts, Seeds & Beans (4–5/week):
- Almonds, walnuts, chickpeas, lentils, sunflower seeds
✅ Healthy Fats:
- Olive oil, avocado, flaxseed
🚫 WHAT TO LIMIT:
❌ Sodium: Aim for under 1,500–2,300 mg/day
❌ Sugary drinks and snacks
❌ Red meat (limit to 1–2x/week)
❌ Processed and packaged foods
❌ Alcohol (moderation)
🧂 SODIUM REDUCTION STRATEGY:
- Replace salt with herbs: garlic, oregano, turmeric, basil
- Avoid canned soups, processed meats, instant noodles
- Rinse canned vegetables and beans before eating
🥣 SAMPLE DAY MENU:
Breakfast:
- Oatmeal with banana + chia + almond milk
Lunch:
- Grilled chicken + quinoa salad + olive oil + steamed spinach
Snack:
- Apple + 10 walnuts
Dinner:
- Baked salmon + brown rice + broccoli + lemon juice
Evening Tip:
- Herbal tea with magnesium (like chamomile)
💡 WHO BENEFITS MOST:
- People with high blood pressure or family history of it
- Overweight individuals with abdominal fat
- Those with high sodium diets or inflammation
- Anyone looking for a sustainable, heart-healthy way to eat
⚠️ CAUTIONS:
- Some find it carb-heavy — can be combined with low-carb or 90-30-50 for balance
- Monitor potassium intake if you have kidney issues
- Be mindful of hidden sodium (in sauces, breads, deli meats)
🧘 MINDSET:
DASH is not a “diet,” it’s a lifestyle rooted in healing and prevention. Every bite is a message to your body: calm down, balance, and thrive.