Exploring the Benefits and Guidelines of the DASH Diet for Lowering High Blood Pressure and Improving Heart Health

The DASH diet, developed by the National Heart, Lung, and Blood Institute, is gaining popularity as a way to lower high blood pressure and reduce the risk of heart disease. This diet focuses on whole foods, such as fruits and vegetables, lean meats, fish, and poultry, and low-fat dairy, while limiting processed foods and red meat. The plan also meets sodium requirements, making it a great option for those with hypertension or at risk of heart disease.

There are two versions of the DASH diet to choose from, depending on your sodium needs: the Standard DASH Diet, which limits sodium to 2,300 mg per day, and the Lower-Sodium DASH Diet, which limits sodium to 1,500 mg per day. The daily eating plan includes servings of grains, meats, veggies, fruit, dairy, and fats or oils.

In addition to the food recommendations, the DASH diet also provides guidelines for total fat, saturated fat, protein, carbohydrates, and cholesterol intake. Depending on individual needs, there are various calorie levels to choose from.

Tracking nutrient and calorie intake is made easier with the help of apps like the Lose It! Calorie Counter, which can be downloaded for free on the App Store and Google Play. With the DASH diet’s emphasis on whole foods and balanced nutrient intake, it is a great option for those looking to improve their overall health and well-being.