DASH Diet

It's a very balanced system that includes all food groups, but with different concentrations: Reduced sodium: The maximum is 2300 mg per day (about one teaspoon of salt), and there's a stricter version with a limit of 1500 mg. Focus on whole grains: such as whole-wheat bread, oats, and quinoa. Plenty of fruits and vegetables: to ensure you get potassium, which helps flush excess sodium from the body. Low-fat dairy: to get calcium, which helps regulate blood vessel constriction. Lean proteins: such as fish, poultry, and legumes, while limiting red meat. (Why choose it?) Lower blood pressure: Noticeable results begin to appear in just two weeks of adherence. Heart health: Reduces bad cholesterol ($LDL) and protects against strokes. Diabetes prevention: Helps improve the body's response to insulin. Sustainable weight loss: While not a "quick fix" weight loss system, it promotes a lifestyle that prevents obesity.