The DASH diet is based on research entitled Dietary Approaches to Stop Hypertension, a clinical study that examined the effect on blood pressure of a diet based on a variety of healthy foods. Specifically, the diet is very rich in fruits and vegetables and includes low-fat and nonfat dairy, along with nuts, beans, and seeds, as the key foods; grains (mostly whole grains), lean meats, fish, and poultry, and heart-healthy fats round out the plan. The DASH diet calls for a moderate sodium intake, but the recipes in this cookbook may be adjusted to accommodate your needs if your physician has recommended strict sodium restriction.
The balance of foods in the DASH diet provides you with a diet that is rich in potassium, magnesium, and calcium, which are thought to play an important role in lowering blood pressure. The foods are also rich in important plant nutrients such as vitamins, additional minerals, antioxidants, additional phytonutrients, and fiber.
In addition to providing key nutritional information, our analyses specify which DASH food groups (and how much) make up one serving for each recipe. This can help ensure that you are following the DASH guidelines. Recommended daily servings for the DASH diet meal plan are as follows: