The idea
The DASH eating plan emphasizes vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts, while limiting sodium, sweets and red meat.
Build your plate
Fill half the plate with colorful produce, a quarter with whole grains and a quarter with lean protein. Add a small portion of healthy fat such as olive oil or nuts.
Easy swaps
Choose fresh or frozen produce without added sauces, herbs and spices instead of salt, whole-grain bread instead of white, and fruit instead of sugary desserts.
Learn more
The NHLBI DASH page explains the plan in detail. A registered dietitian can tailor it to your needs.
Health note: This article is for education only and is not medical advice. Melonex is not intended to diagnose, treat, cure or prevent any disease and is not a substitute for medical care or prescribed medication. Talk with your doctor before starting a new routine.