Close Close

Congratulations
You're on the list.

Make sure to check your spam folder so that our emails are always delivered into your inbox.
xo, Kourt
Give your inbox
and your life

the Poosh it needs.
By clicking SIGN UP, you agree to receive emails from Poosh and agree to our terms of use and privacy policy.
FREE SHIPPING ON ALL ORDERS
  • HEALTH + WELLNESS
  • LIFE + STYLE
  • HOME + ENTERTAINING
  • KMK
Poosh
  • Poosh Your Wellness
  • Newsletter
  • Keep in touch
    instagram pinterest facebook twitter youtube
  • search
  • Shop
  • search
  • body
  • diy
  • fitness
  • Giving Back
  • health
  • mind
  • Relationships
  • soul
It’s OK to Not Feel OK
It’s OK to Not Feel OK
Kourt’s Tips for Muscle Recovery
Kourt’s Tips for Muscle Recovery
Old vs. Young Partner: What’s Better?
Old vs. Young Partner: What’s Better?
How to Handle Things the Second You’re Triggered
How to Handle Things the Second You’re Triggered
Healthy Ways to Avoid Overeating Without Cutting Out Your Favorite Food Groups
Healthy Ways to Avoid Overeating Without Cutting Out Your Favorite Food Groups
The Best Cardio Routines to Add to Your 2021 Workouts
The Best Cardio Routines to Add to Your 2021 Workouts
  • Adulting
  • beauty
  • Hacks
  • style
  • travel
At-Home Remedies to Help Prevent Your Neck from Aging
At-Home Remedies to Help Prevent Your Neck from Aging
Ways to Make Your Lips Look Fuller (Naturally)
Ways to Make Your Lips Look Fuller (Naturally)
The Thoughtful Lash Line to Add to Your No-Makeup Makeup Routine
The Thoughtful Lash Line to Add to Your No-Makeup Makeup Routine
Anti-Aging Supplements to Start Including in Your Rotation
Anti-Aging Supplements to Start Including in Your Rotation
At-Home Hacks Every Adult Should Know
At-Home Hacks Every Adult Should Know
Stylish New Loungewear for 2021
Stylish New Loungewear for 2021
  • decor
  • entertaining
  • kids
  • motherhood
  • Playlists
  • recipes
Random Things You Didn’t Know You Need For Your Home
Random Things You Didn’t Know You Need For Your Home
How to Make Homemade Strawberry Shortcake
How to Make Homemade Strawberry Shortcake
Your Sustainable Living Starter Kit
Your Sustainable Living Starter Kit
Keto and Vegan Ginger Butternut Squash Soup
Keto and Vegan Ginger Butternut Squash Soup
Skinny Vegan Pesto Spaghetti Squash
Skinny Vegan Pesto Spaghetti Squash
How to Make Roasted Chestnuts for the Holiday
How to Make Roasted Chestnuts for the Holiday
  • family
  • kourtney
Ways Kourt Has Made the Most of Her Time at Home
Ways Kourt Has Made the Most of Her Time at Home
*Exclusive* Sneak Peek at the Kardashian/Jenners’ Gift Wrapping
*Exclusive* Sneak Peek at the Kardashian/Jenners’ Gift Wrapping
Poosh Shop 2.0 Is Here
Poosh Shop 2.0 Is Here
The Devotional Book Kourt Reads Every Morning
The Devotional Book Kourt Reads Every Morning
Kourt’s Makeup Artist on How to Apply the Perfect Lashes
Kourt’s Makeup Artist on How to Apply the Perfect Lashes
Kourt’s Cute $7 Reusable Daily Vitamin Bags
Kourt’s Cute $7 Reusable Daily Vitamin Bags
What are you looking for?
  • Shop
  • Open/Close Button HEALTH + WELLNESS
    • body
    • diy
    • fitness
    • Giving Back
    • health
    • mind
    • Relationships
    • soul
  • Open/Close Button HOME + ENTERTAINING
    • decor
    • entertaining
    • kids
    • motherhood
    • Playlists
    • recipes
  • Open/Close Button KMK
    • family
    • kourtney
  • Open/Close Button LIFE + STYLE
    • Adulting
    • beauty
    • Hacks
    • style
    • travel
  • Poosh Your Wellness
  • Newsletter
instagram pinterest facebook twitter youtube
health

EVERYTHING YOU NEED TO KNOWAbout the DASH Diet

By Ayat Sleymann
pinterest facebook twitter email
Kourtney Kardashian

According to the American Heart Association, an estimated 103 million U.S. adults have high blood pressure. That’s almost half of all adults in the United States.

Blood pressure rises and falls throughout the day, but it can damage your heart and cause other health problems if it stays high for too long. High blood pressure, also known as hypertension, is blood pressure that is higher than normal. To help people lower their blood pressure, the DASH diet was developed.

What Is the DASH Diet?
Dietary Approaches to Stop Hypertension (DASH) is a dietary pattern used to lower high blood pressure, which, if left uncontrolled, can lead to heart and kidney disease, stroke, and blindness.

The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans, and lean meats such as fish and poultry. It is high in fiber, is low to moderate in fat, and contains foods that are lower in sodium. The regular DASH diet program recommends no more than 1 teaspoon (2,300 mg) of sodium per day, whereas the lower-salt version recommends no more than 3/4 teaspoon (1,500 mg) of sodium per day. DASH is also rich in potassium, magnesium, and calcium—nutrients associated with lowering blood pressure.

Who Should Follow the DASH Diet?
The DASH diet was initially developed to help people lower their blood pressure. However, it is a flexible way of eating healthily, and anyone can adapt this diet to their current eating habits.

Benefits
The DASH diet has been shown to provide heart health benefits, lower cholesterol, reduce inflammation, improve insulin sensitivity, and lower the risk of some cancers.

What to Eat On It
The DASH diet does not list specific foods to eat, but it does recommend specific servings of different food groups:
Whole grains: 6-8 servings per day
Vegetables: 4-5 servings per day
Fruits: 4-5 servings per day
Dairy products: 2-3 servings per day
Lean chicken, meat, and fish: 6 or fewer servings per day
Nuts, seeds, and legumes: 4-5 servings per week
Fats and oils: 2–3 servings per day
Added sugars: 5 or fewer servings per week

Easy Ways to Implement the DASH Diet
It’s fairly simple to adjust your current way of eating to the DASH guidelines by doing the following:
Eat more vegetables and fruits.
Swap refined grains for whole grains.
Choose low-fat dairy products.
Choose lean protein sources like fish, poultry, and beans.
Limit your intake of foods high in added sugars.
Limit your intake of foods high in saturated fats like fatty meats, full-fat dairy, and oils like coconut and palm oil.

Finally, to boost your blood-pressure-lowering efforts even more, it’s recommended to increase your physical activity to about 30 minutes per day. Combining both the DASH diet and physical activity makes it more likely that you’ll reduce your blood pressure.

Ayat Sleymann is a registered dietitian nutritionist whose passion lies in helping women live their healthiest life. Ayat works with women around the world, helping them achieve their weight-loss goals. With a “plants-most” approach, she has helped clients manage weight, improve their health, and increase energy and productivity without giving up their favorite foods.

The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.

Up next, shop our Vital Proteins x Poosh Dream of Me Collagen Tea™ ($38).

You may also like...

How to Protect Your Health Against Air Pollution
health
How to Protect Your Health Against Air Pollution
Foods That Help You Slim Down
health
Foods That Help You Slim Down

Related Articles

Healthy Ways to Avoid Overeating Without Cutting Out Your Favorite Food Groups
health
Healthy Ways to Avoid Overeating Without Cutting Out Your Favorite Food Groups
Anti-Aging Supplements to Start Including in Your Rotation
beauty
Anti-Aging Supplements to Start Including in Your Rotation
Top Acne-Fighting Hacks from Kourt’s Derm
beauty
Top Acne-Fighting Hacks from Kourt’s Derm
Ways to Boost Your Daily Energy
body
Ways to Boost Your Daily Energy
At-Home Tips for the Common Cold
health
At-Home Tips for the Common Cold
The Major Health Benefits of Swimming
body
The Major Health Benefits of Swimming
Foods That Help Reduce Anxiety
health
Foods That Help Reduce Anxiety
3 Simple Ways to Improve Your Oral Care Routine
health
3 Simple Ways to Improve Your Oral Care Routine

Subscribe to Our Newsletter

By clicking SIGN UP, you agree to receive emails from Poosh and agree to our terms of use and privacy policy.
  • About
  • Contact
  • Terms & Conditions
  • Privacy Policy
  • Cookie Policy
  • California Privacy Rights
  • Affiliate Disclosure
  • Accessibility
  • © poosh, llc
    All Rights Reserved

Keep in Touch

instagram pinterest facebook twitter youtube
ADA + WCAG 2.2 Compliant Badge
Made By Nice People