DASH Diet Diet

DASH was created by researchers with one goal: lower blood pressure without medication. It became one of the most studied diets in existence. Nothing is banned. The focus is on eating more of the right things — potassium-rich foods that naturally counteract the effects of sodium on your body. Clinical trials show it reduces systolic blood pressure by an average of 6–11 mmHg. That's meaningful. And it starts working within two weeks.

Why this fits you

• • Heart health and blood pressure are your priority
• • You want science, not trends
• • You prefer adding good things rather than cutting everything out

What Week 1 looks like