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DASH Eating Plan

DASH stands for “Dietary Approaches to Stop Hypertension.” This eating plan encourages you to eat a wide variety of delicious foods. It’s flexible and can be adapted to your favorite foods, tastes and lifestyle. This heart-healthy eating plan provides guidelines for daily nutritional goals with foods that are low in saturated fats and sodium. The DASH eating plan outlined below illustrates the wide variety of whole, nutritious foods you can enjoy any day. DASH is recommended by the 2020-2025 Dietary Guidelines for Americans as one of the best healthy eating plans for people of all ages and was voted “Best Overall Diet” for seven years in a row by US News and World Report.

In this document, you will learn tips to plan out your DASH eating plan, including portion sizes, as well as how to make SMART (Specific, Measurable, Achievable, Relevant, and Timely/Trackable) goals for your nutritional and dietary plans.