The DASH diet is a dietary pattern designed to lower blood pressure and improve cardiovascular health. It works by increasing the intake of minerals like potassium, magnesium, and calcium while lowering sodium, saturated fat, and sugar. From a healthspan perspective, it directly mitigates hypertension and dyslipidemia, two primary drivers of age-related cardiovascular diseases like heart attack and stroke.
Verdict
A foundational, evidence-based diet for cardiovascular health and longevity.
HEALTHSPAN IMPACT
Foundational
RISK LEVEL
Very Low
EVIDENCE GRADE
A
MONTHLY COST
$20 - $200
Protocol
- Emphasize high intake of fruits, vegetables, whole grains, and lean proteins.
- Incorporate fat-free or low-fat dairy products, fish, poultry, beans, and nuts.
- Strictly limit sodium intake, often to a target of 1,500 mg per day.
- Reduce consumption of saturated fats, full-fat dairy, fatty meats, and tropical oils.
- Minimize intake of sugar-sweetened beverages and sweets.
Flags
- Adherence can be challenging due to strict sodium and sugar limitations.
- Requires more time for meal preparation compared to diets high in processed foods.
- Individuals with chronic kidney disease should consult a physician before adopting.