The dietary approaches to stop hypertension (DASH) diet includes a simple-to-follow list of foods to include in your diet, as well as a short list of items to limit or avoid. Adhering to these recommendations creates a diet that is high in fiber, moderate in protein, lower in sodium, lower in saturated fats, and higher in important minerals.[1]
The initial DASH diet did not restrict sodium intake specifically, but following the dietary recommendations brought down sodium intake naturally. This, combined with an increased potassium intake, could influence fluid balance, the ability of blood vessels to relax, and the response of blood vessels to pressure receptors, and these would all result in lower blood pressure.[1] The increased intake in magnesium and calcium could also reduce blood pressure by relaxing the smooth muscles in the blood vessels.[2]
Magnesium is a part of the process that moves glucose from the bloodstream into the cells, and an increased magnesium intake as part of the DASH diet could play a positive role in type 2 diabetes and insulin resistance. The increased fiber intake can decrease cholesterol levels, improve digestion, and increase satiety, resulting in a lower calorie intake, weight loss, and a potential improvement in blood sugar levels.[2]
The DASH diet often results in an increased intake of plant-based foods, and some of these might exert an anti-inflammatory effect because they contain flavonoids and antioxidants.[2]