Your Guide to Popular Diets — Part 4: The DASH Diet

What Is the DASH Diet?

The DASH diet — short for Dietary Approaches to Stop Hypertension — was created to lower blood pressure and improve heart health. Unlike many fad diets, it doesn’t rely on special foods. Instead, it gives you clear guidance on how many servings of each food group to eat each day or week.

The plan encourages:

  • Plenty of vegetables, fruits, and whole grains

  • Low-fat or fat-free dairy, fish, poultry, beans, nuts, seeds, and healthy vegetable oils

  • Choosing low-sodium foods and limiting added salt

  • Cutting back on refined sugar and sweets

Because DASH is rich in potassium, calcium, magnesium, protein, fiber, vitamins, and minerals, it supports healthy blood pressure. At the same time, it stays low in sodium, saturated fat, and trans fat.

How to Follow It

With help from a dietitian, DASH becomes simple to apply. First, your calorie needs are assessed. Then you receive a clear daily serving guide for each food group.
In addition, you will:

  • Learn portion sizes so you can build balanced meals.

  • Use food labels to spot lower-sodium and nutrient-rich options.

  • Naturally reduce processed foods, since they often contain excess salt and unhealthy fats.

As a result, the plan feels practical and sustainable.

Health Benefits

The DASH diet is one of the most researched eating plans. Studies show it can:

  • Lower blood pressure and help manage hypertension

  • Improve cholesterol and blood lipid levels

  • Support blood sugar control and reduce diabetes risk

  • Reduce inflammation and protect kidney health

  • Lower the risk of heart failure, coronary heart disease, and stroke

Because it is balanced and flexible, DASH works well for long-term health improvement. PRIME

 

 

Author

  • PRIME is a bi-monthly health and lifestyle magazine for those aged 40 and above. Published since 2006 by Spring Publishing, it features inspiring cover stories of celebrities, as well as other health and lifestyle information. Prime has also featured leading celebrities such as Brad Pitt, Matt Damon, Tom Hanks, Julia Roberts, Angelina Jolie, Kate Winslet, Mary Buffett, and many others.

    Each issue contains a Special Feature that covers a specific theme or topic, a Cover Story, an Ask the Doctor section (where doctors answer readers’ questions), Nutrition and Well-being segments, and Leisure and Lifestyle content.

    Celebrate your best years with Prime today!

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