Category: DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) eating pattern is one of the most consistently evidence-supported approaches for blood-pressure management, developed by the National Heart, Lung, and Blood Institute (NHLBI). It emphasizes vegetables, fruits, whole grains, lean proteins, low-fat dairy, nuts, and legumes while limiting sodium, added sugars, saturated fat, and red meat.

Content tagged here covers meal plans across calorie levels (1,200 through 2,000), recipes engineered for the DASH framework, food lists organized by DASH food-group targets, and lower-sodium adaptations (Standard DASH targets 2,300 mg sodium/day; Lower-Sodium DASH targets 1,500 mg/day). Every recipe carries per-serving sodium, potassium, calcium, magnesium, and fiber. Nutrition math uses the Nutritionix database and cross-references against USDA and NHLBI DASH published guidelines.

DASH is appropriate for adults managing high blood pressure, cardiovascular risk, and metabolic health. Content covering active hypertension management, heart failure, or medication interactions (potassium-sparing diuretics + DASH’s potassium-rich foods, ACE inhibitors + high-potassium foods) is written or reviewed by a Registered Dietitian and medically reviewed by Franco Cuevas, MD. Sources include NHLBI, American Heart Association, Cochrane Reviews on DASH, and the original DASH-Sodium trial.