Join the Dash

By GILLIAN LIM

The DASH diet, or Dietary Approaches to Stop Hypertension, is a nutritious and delicious eating plan designed to lower blood pressure and improve overall health. Studies and research on the DASH diet have been consistently compelling – participants on the DASH diet experienced lower blood pressure, and the less salt they consumed, the more their blood pressure decreased. A study by the American Journal of Preventive Medicine also found that men and women on the DASH diet, and below 75 years old, were at a lower risk of developing heart failure. Make the DASH now!

The Dash Diet Principles

Whole-grains
E.g., whole wheat bread, brown rice, oatmeal, quinoa, sweet potatoes

Fresh Fruit and Vegetables
E.g., leafy green vegetables, a rainbow of fruit and vegetables, mushrooms

Low-Fat Dairy
E.g., Low-fat milk, cheese, yoghurt

Limit sweets, added sugars, salt and unhealthy fats

Legumes, nuts and seeds
E.g., unsalted, roasted nuts, cooked beans or peas

Lean Meats, Poultry and Fish
Limit intake of red meat and processed meats

Note:

• People with high blood pressure or hypertension should continue to take their medication.
• The content on this page is for information only. It is not meant to substitute direct medical advice of your doctor or clinician.