DASH Diet: A Seven-Day Meal Plan to Naturally Lower High Blood Pressure and Improve Heart Health

A seven-day DASH (Dietary Approaches to Stop Hypertension) meal plan, developed by the NHLBI, offers a natural way to lower high blood pressure, potentially reducing the need for medication. This plan features readily available foods and easy recipes, focusing on whole, nutritious meals for breakfast, lunch, dinner, and snacks. The DASH diet is scientifically proven to lower blood pressure and provide other health benefits. It emphasizes reducing sodium intake, increasing potassium, and limiting saturated fats and caffeine. Studies have linked the DASH diet to reduced risks of various cancers, metabolic syndrome, and heart disease. It may also enhance insulin sensitivity and decrease belly fat. The NHLBI recommends consulting a doctor before making significant dietary changes, especially for those with existing health conditions or taking medication. The DASH plan includes fruits, vegetables, fish, poultry, lean meats, beans, nuts, whole grains, and low-fat dairy, with menus based on 2,000 calories per day and varying sodium levels. While effective for lowering blood pressure, a generally balanced diet may offer broader heart health benefits for healthy individuals.