what is dash diet

The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute to prevent and control hypertension. The DASH diet is mainly based on fruits, vegetables, low-fat or fat-free dairy, whole grains, fish, poultry, legumes, and nuts. It recommends reducing sodium intake, sweets (in drinks and foods), and red meat. It limits saturated and trans-saturated fat while increasing the intake of potassium, magnesium, protein, fiber, and nutrients thought to help control blood pressure. The DASH diet is one of three healthy diets recommended in the 2015–2020 US Dietary Guidelines, which also include the Mediterranean diet and a vegetarian diet. The American Heart Association (AHA) considers the DASH diet "specific and well-documented across age, sex, and ethnically diverse groups". The DASH diet is flexible and balanced, and it does not require special foods. Instead, it provides daily and weekly nutritional goals. The diet is easy to follow and should leave you feeling satisfied. You will be buying more fruits and vegetables than before, which may be more expensive than prepared foods. The diet is flexible enough to follow if you are vegetarian, vegan, or gluten-free.