The food options are healthy and balanced enough for all ages. Family members can easily eat the meals together with little or no modification. Since the DASH diet is a well-established plan, it's easy to find helpful resources like DASH diet meal plans and DASH diet recipes to support make following this diet more straightforward. The DASH diet reduced systolic blood pressure by 5.5 millimeters of mercury and diastolic pressure by 3.0 millimeters of mercury more than the average diet. The study evaluated the effect of the diet on hypertension in 459 adults and found that those who followed the DASH diet achieved significantly lower blood pressures compared to those who followed the average diet in the U.S. The first multicenter trial, published in the New England Journal of Medicine in 1997, demonstrated the positive impact a healthy diet can have on people's blood pressure ( 1). The eating pattern limits foods high in saturated fat – such as fatty meats, full-fat dairy foods, tropical oils and sweetened beverages – and caps sodium at 2,300 milligrams daily, which followers will often lower to about 1,500 milligrams. The DASH diet emphasizes fruits, vegetables, whole grains, lean protein and low-fat dairy, which are high in blood pressure-lowering nutrients, such as potassium, calcium, magnesium and fiber. The DASH diet, which stands for dietary approaches to stop hypertension, is a flexible, balanced and heart-healthy eating plan promoted by the National Heart, Lung and Blood Institute to do exactly that: to stop or prevent high blood pressure.
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