DASH emphasizes vegetables, fruit, legumes, low‑fat dairy, and whole grains while dialing back sodium. The goal is better blood‑pressure control without bland meals.
Baseline
Most restaurant meals and packaged foods hide salt. Bring more meals home, use citrus, herbs, and spices for flavor, and choose unsalted or low‑sodium versions when you can.
Effects you may notice
Less water retention, steadier energy, and for many people, lower blood pressure over weeks to months. If you exercise in heat or sweat heavily, salt your food to comfort and discuss specifics with a clinician.
Smart swaps
Use beans or lentils instead of processed meats. Buy no‑salt‑added canned tomatoes and beans, then season yourself. Combine dairy or fortified alternatives with fruit and whole grains at breakfast.
Eating out
Pick grilled, baked, or steamed dishes with vegetable sides. Ask for sauces on the side and taste before salting.
Takeaway
DASH works because it upgrades flavor while quietly cutting sodium. It’s not a detox; it’s your everyday plate tuned for heart health.
