DASH
Dietary Approaches to Stop Hypertension. Designed to lower blood pressure through reduced sodium and increased potassium, calcium, and magnesium from whole foods.
Goal of the plan
Source best-for note: High blood pressure, heart disease prevention, weight management.
Who it is for
The source category is Heart Health, with difficulty marked Easy.
Example meals and foods
The source macro split is 18% protein, 55% carbohydrate, and 27% fat.
Meal timing: 3 meals plus 2-3 snacks.
- Fruits
- Vegetables
- Whole grains
- Lean meats
- Fish
- Poultry
- Nuts & seeds
- Low-fat dairy
- Beans & legumes
- Healthy oils
Foods to limit or adapt
- High-sodium foods
- Sugary drinks
- Sweets
- Red meat (limit)
- Full-fat dairy
- Tropical oils
- Alcohol (limit)
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionMay feel bland initially due to reduced sodium. Well-supported by research. Often recommended by doctors.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
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