The DASH diet is a dietary pattern derived from a large-scale U.S. hypertension prevention program called Dietary Approaches to Stop Hypertension (DASH) launched in 1997.It is an eating plan designed specifically for blood pressure control, helping reduce the risk of high blood pressure and improve overall health primarily by adjusting dietary structure. This dietary pattern emphasizes a balanced intake of diverse nutrients and prioritizes natural and varied food choices.
The core of the DASH diet lies in increasing foods rich in minerals such as potassium, calcium and magnesium, including fresh vegetables, fruits, whole grains and low-fat dairy products.The nutrients in these foods help regulate electrolyte balance in the body and promote vasodilation, thereby lowering blood pressure.At the same time, sodium intake is strictly limited, with a recommended daily sodium target of 1,500–2,300 mg, avoiding high-salt foods such as pickled products and processed meats.In addition, the diet advocates choosing high-quality protein sources, including fish, poultry and legumes, reducing red meat and saturated fat intake, and replacing animal fats with unsaturated fats such as olive oil.
For individuals with high blood pressure or those at high cardiovascular risk, the DASH diet can be adopted under the guidance of a physician or dietitian.When implementing it, gradual adjustment of taste is recommended, using herbs and spices instead of salt for flavoring.Weekly blood pressure monitoring is advised, along with regular exercise and weight management, for better health outcomes.Special populations, such as those with kidney disease, should adjust their mineral intake under professional supervision.