DASH Diet: Healthy Eating to Control Your Blood Pressure and Weight Loss.

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The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts, and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well-balanced approach to eating for the general public.

The DASH diet:
*Is low in salt, saturated fat, cholesterol and total fat.
*Emphasizes fruits, vegetables, and fat-free or low-fat milk and milk products.
*Includes whole grains, fish, poultry and nuts.
*Limits the amount of red meat, sweets, added sugars and sugar-containing beverages in your diet.
*Is rich in potassium, magnesium and calcium, as well as protein and fiber.