Introduction to the DASH Diet
The DASH diet, which stands for "Dietary Approaches to Stop Hypertension," was initially designed to help lower high blood pressure—a condition affecting approximately one-third of adults in the United States. Elevated blood pressure significantly raises the risk of cardiovascular diseases, strokes, and kidney problems.
Endorsements and Effectiveness
Since its inception, the DASH diet has gained widespread endorsement from health professionals and organizations like the National Heart, Lung, and Blood Institute, owing to its proven effectiveness in promoting heart health across all age groups.
Key Features of the DASH Diet
Essentially, the DASH program encourages the inclusion of nutrient-dense, heart-friendly foods in daily meals. Its key features include:
- Low intake of saturated fats and dietary cholesterol.
- Reduced sodium consumption, particularly in the low-sodium version which limits salt to 1,500 milligrams daily.
- High levels of potassium, magnesium, calcium, protein, and fiber—nutrients that naturally support healthy blood pressure.
- Emphasis on whole foods such as fruits, ...