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The DASH (Dietary Approaches to Stop Hypertension) diet is specifically designed to help reduce high blood pressure.
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It emphasizes the consumption of fruits and vegetables, aiming for 4-5 servings each per day.
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Whole grains are a staple, with recommendations for 6-8 servings daily.
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The diet includes lean proteins such as poultry, fish, and beans, encouraging 2 or fewer servings of meat, poultry, or fish per day.
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It promotes the intake of low-fat or fat-free dairy products, suggesting 2-3 servings per day.
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These are included in moderation, with 4-5 servings per week.
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A key component is limiting sodium intake to 2,300 milligrams per day, and ideally to 1,500 milligrams for greater blood pressure reduction.
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The diet advises using healthy fats like olive oil and avoiding saturated and trans fats.
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It suggests limiting sweets and sugary beverages to 5 servings per week.
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The DASH diet not only helps lower blood pressure but also supports overall heart health and can aid in weight management.
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