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The dash diet emphasizes fruits and vegetables, low fat milk products, and whole grains It focuses on increasing intake of foods rich in nutrients that are expected to lower blood pressure, mainly minerals (like potassium, calcium, and magnesium), protein, and fiber. It is a mediterranean diet full of nutrients that are good for your heart and good for your health

This eating plan is for 1,800 calories per day The dash eating plan follows heart healthy guidelines to limit saturated fat and cholesterol The sample menu on the following page is based on this plan.

The following dash menus allow you to plan healthy, nutritious meals for a week

Over time, dash can lower your blood pressure (hypertension) and cholesterol. The dash diet (or “dietary approaches to stop hypertension”) has been shown to be the most effective diet to lower blood pressure The dash diet is rich in fruits, vegetables and dairy. Limit canned and packaged foods, frozen dinners, processed meats (bacon, deli meat), and fast food meals

Don’t add salt when cooking This tool is designed to help you understand what exactly a dash diet looks like, research findings related to it, and where you can go to find more information about it. Cooked brown rice, quinoa, or whole grain pasta. You may need more or less servings each day based on your calorie (energy) needs.

One sure way to lower blood pressure is to eat foods low in sodium

You may have heard about the dash study Dash stands for dietary approaches to stop hypertension It showed that you can lower blood pressure a lot with changes to your diet

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