The DASH diet (Dietary Approaches to Stop Hypertension) is a heart-healthy eating plan that helps lower hypertension by reducing sodium and increasing nutrients like potassium, magnesium, and calcium. It focuses on foods such as fruits, vegetables, whole grains, low-fat dairy, nuts, seeds, and lean proteins while limiting salt, processed foods, red meat, and sugar. A simple daily plan can include oatmeal with fruit for breakfast, a vegetable and bean salad for lunch, snacks like nuts or yogurt, and dinner with brown rice, lentils or fish, and vegetables. Regular use helps improve heart health and naturally control blood pressure.