What DASH is
Dietary Approaches to Stop Hypertension emphasises vegetables, fruit, whole grains, legumes, nuts, low-fat dairy and lean protein, while limiting sodium, sweets and red meat.
Why it works
It raises potassium, magnesium and calcium — all of which relax blood vessels — while lowering sodium. The combination outperforms cutting sodium alone.
Starting small
Add one extra vegetable serving at dinner, swap one refined grain for a whole grain, and replace one salty snack with unsalted nuts. Three swaps capture most of the benefit.