DASH Diet

🥑 Green & Leafy Wins – Load up on avocados, bananas, and greens to counteract sodium’s blood-pressure spike.

🍅 Fruit of the Matter – Tomatoes, oranges, and raisins are potassium powerhouses that support heart health.

💪 The Sodium Neutralizer – Potassium relaxes blood vessels, easing pressure on your cardiovascular system.

🌾 Fiber is Your Friend – Choose brown rice, quinoa, and oats to stabilize blood sugar and boost digestion.

🕰️ Slow & Steady Energy – Whole grains release energy gradually, curbing cravings and overeating.

⚡ Heart Armor – Fiber-rich grains lower LDL cholesterol, shielding arteries from plaque buildup.

🍗 Target the Trim – Prioritize skinless poultry, fish, and legumes over red meat to cut saturated fat.

🎯 Plant-Powered Protein – Lentils, beans, and tofu reduce inflammation and support long-term heart health.

🩸 Fish for Flexibility – Fatty fish like salmon deliver omega-3s, improving blood vessel function.

🚫 Out of the Box – Avoid processed meats, canned soups, and frozen meals loaded with hidden sodium.

🧠 Fresh is Best – Cook meals from scratch to control ingredients and maximize nutrient density.

🏃 Snack Smart – Trade chips for unsalted nuts or yogurt with berries to stay DASH-compliant.

🌍 Sustainable Habits – DASH isn’t a quick fix; it’s a lifelong shift toward mindful, heart-friendly eating.

❤️ Beyond Blood Pressure – Studies link DASH to lower diabetes risk, weight loss, and improved kidney function.

⏳ Small Steps, Big Wins – Gradual changes (like adding one veggie daily) build lasting health dividends.