Focus on Whole, Unprocessed Foods: Fill your plate with fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.
Limit Sodium Intake: Aim for a daily sodium intake of no more than 2,300 milligrams and aim for an even lower limit of 1,500 milligrams if you have high blood pressure.
Include Low-Fat Dairy Products in Your Diet: Milk, cheese, and yogurt are good sources of calcium, protein, and other important nutrients.
Limit Your Intake of Saturated and Trans Fats: Foods high in saturated and trans fats include butter, fatty meats, and baked goods made with hydrogenated oils.
Avoid Added Sugars: Processed foods, sweets, and sugary drinks should be limited or avoided.
Choose Healthy Fats: Monounsaturated and polyunsaturated fats found in foods such as avocados, nuts, and seeds can help lower bad cholesterol levels.
Eat a Variety of Foods: The DASH Diet encourages you to eat a wide range of foods to ensure you get a balanced supply of nutrients.
Control Portion Sizes: Eating smaller portions can help you maintain a healthy weight and reduce the risk of chronic health problems.
Stay Physically Active: Regular physical activity can help lower blood pressure, improve heart health, and promote weight loss.
Regular physical activity, such as brisk walking, jogging, cycling, or swimming, in combination with a low-sodium DASH diet, can help lower heart rate and blood pressure.
Staying active and following the DASH diet can also lead to weight loss, which can further reduce the risk of heart disease.