Dash Diet: The Plan That Improves The Health Of Your Heart

We all want to eat a healthy diet, but few of us really pay attention to what we eat … and more when we spend a lot of time at home

This can cause our sodium and cholesterol levels to spike without realizing it, putting us at risk for high blood pressure and other heart conditions.

To counter this, the National Heart, Lung, and Blood Institute (NHLBI) has created a meal plan that is easy to follow and helps lower blood cholesterol levels: the Dash diet.

The Dash diet is a food plan that helps reduce your cholesterol and sodium levels in just a few weeks, through a flexible diet with daily and weekly nutritional goals.

This regimen does not require specific foods, but rather teaches you how to eat healthy. Her plan includes foods like fruits, vegetables, whole grains, low-fat or fat-free dairy products, and is high in potassium, calcium, magnesium, fiber, and protein; on the contrary, it limits the consumption of sugary drinks, foods high in saturated fats and some types of oils such as coconut oil.

As reported by the NHLBI, if you follow the Dash diet for at least two weeks, your blood pressure and sodium levels will drop significantly, thereby promoting your heart health.

How to reduce the sodium you eat?

To start reducing the sodium you consume, just follow these simple steps:

1. Eat vegetables. Choose fresh or frozen vegetables. If they are canned, make sure they are low in sodium.
2. Fresh is better. Opt for chicken and fish, and choose meats that have no skin; Also, choose those that are not marinated. Stay away from cold cuts and canned meats.
3. Read the labels. Be sure to choose products that say 'low sodium' or 'no added salt' on their labels.
4. Season without salt. Spices like oregano, cumin, chili, pepper, vinegar and lemon are great options to flavor your dishes without the need for salt.

If you need inspiration or more low sodium recipe ideas, visit