The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, and low in sodium, saturated fat, and added sugars. It is a balanced diet that is designed to help lower blood pressure and reduce the risk of heart disease, stroke, and other chronic diseases.
On the DASH diet, the following foods and beverages are typically not allowed or should be limited:
- Processed and packaged foods: These foods are often high in sodium, added sugars, and unhealthy fats.
- High-fat dairy products: Choose low-fat or non-fat dairy options instead.
- Saturated and trans fats: These unhealthy fats can increase the risk of heart disease and should be limited.
- Added sugars: Limit added sugars, such as those found in sweets, soda, and other sugary drinks.
- Sodium: The DASH diet recommends limiting sodium intake to less than 2,300 milligrams per day.
It is important to note that the DASH diet is not a strict or restrictive diet, and it does not eliminate any specific food groups. Instead, it emphasizes a balanced intake of healthy foods and encourages people to make healthier food choices. It is important to consult with a healthcare professional or registered dietitian to determine the best dietary pattern for your individual needs and goals.