People at risk for heart disease and stroke may have heard doctors talk about the "DASH diet." What is it, exactly? Well, the word "DASH" stands for "Dietary Approaches to Stop Hypertension." This heart-healthy eating plan helps you lose weight and lower high blood pressure. It can also lower high cholesterol. Let's take a moment to learn more.
On the DASH diet, you make healthy food choices. You eat fat-free or low-fat dairy products. You eat plenty of non-starchy vegetables. You eat beans and legumes, nuts and seeds, and avocados and heart-healthy oils. You eat fruits and whole grains. You eat lean meats, poultry and fish. And you eat eggs and egg substitutes.
With the DASH diet, you also need to limit or avoid things that are bad for you. You'll eat less salt than you're probably used to. You also need to cut back on sugar. That includes sodas and juices that are sweetened with sugar. You'll limit foods that have a lot of saturated fat. This includes fast food, most packaged snacks, full-fat dairy products and tropical oils. And, you need to limit how much alcohol you drink.
There are a few different DASH diet plans. They have different allowances for things like calories and salt. So we'll tailor your diet plan to your specific needs. And, as part of your overall health plan, you also need to get regular exercise. Your doctor will help you choose activities and set goals that are right for you.