The DASH diet is low in saturated fat (but includes calcium-rich dairy products that have no fat or low fat) and rich in whole grains, fruits, and vegetables. The diet includes a daily choice of nuts, seeds, or legumes and contains modest amounts of protein (preferably fish, poultry, or soy products). In one study, after eight weeks on the diet, subjects from a broad range of backgrounds experienced a significant reduction in blood pressure. Not only is this diet rich in important nutrients and fiber, but it also includes foods that contain two and one-half times the amounts of electrolytes (for example, potassium, calcium, and magnesium) found in the average American diet.
