DASH

The DASH diet (Dietary Approaches to Stop Hypertension) is a scientifically based eating plan designed to lower blood pressure and prevent cardiovascular diseases.

It is based on the consumption of natural foods rich in potassium, magnesium, and calcium, as well as limiting sodium, sugar, and saturated fats.

The DASH diet is recognized as one of the most balanced and safe for long-term adherence.

Why the DASH Diet is Needed

The main goal is to normalize blood pressure and support vascular health.

It helps reduce the risk of hypertension, stroke, heart attack, metabolic syndrome, and type 2 diabetes.

Additionally, the diet improves insulin sensitivity, reduces inflammation, and promotes a healthy body weight without strict calorie restrictions.

Basic Principles

• increasing the intake of vegetables, fruits, and whole grains;
• daily consumption of protein sources – fish, poultry, legumes, nuts;
• limiting salt to 1500–2300 mg of sodium per day;
• reducing the intake of red meat, sweets, and processed foods;
• preferring low-fat dairy products and vegetable oils;
• balancing calories and nutrients without strict prohibitions.

Allowed Foods

• vegetables and fruits (at least 4–5 servings per day);
• whole grains – oatmeal, buckwheat, brown rice, quinoa;
• lean fish, chicken, turkey;
• legumes, nuts, seeds;
• fat-free dairy products – kefir, yogurt, cottage cheese;
• olive and avocado oil as the main source of fats;
• water, herbal teas, mineral water without salt.

Foods to Avoid

• salty and smoked products, sausages, canned foods;
• sugary drinks and desserts with sugar;
• refined oils and margarines;
• fatty cheeses, butter, fast food;
• alcohol in excessive amounts.

Variations of the DASH Diet

• classic – with moderate salt restriction (up to 2300 mg of sodium per day);
• strict – with reduced sodium content (up to 1500 mg), prescribed for hypertension;
• modified – adapted for keto, vegetarian, or low-carb regimes.

Benefits of DASH

• lowering blood pressure and cholesterol levels;
• improving vascular elasticity and circulation;
• stabilizing blood sugar;
• normalizing weight and improving metabolism;
• reducing the risk of cardiovascular diseases and stroke.

Conclusion

The DASH diet is a universal eating system for maintaining heart, vascular, and overall health. It is easy to implement, does not require strict restrictions, and is suitable for daily rational nutrition. With regular adherence, it improves blood pressure, metabolism, and overall well-being, remaining one of the most effective preventive diets in the world.