Dash diet

A landmark study called DASH - Dietary Approaches to Stop Hypertension - shows that eating the right food also works. It can lower blood pressure as much as taking a drug. It's a diet and it can help to cut the risk of cancer, heart disease, osteoporosis, and diabetes. The "fruit and vegetable" diet matched the control diet in fat, saturated fat, cholesterol, and protein. There is a difference: potassium, magnesium, and fiber got a boost when fruits and vegetables replaced some snacks and sweets. You just cut the fat, double your fruits and vegetables, and use low-fat dairy products. Fruit and vegetables cut your risk of cancer, calcium lowers the risk and heart disease. The DASH "Combination Diet" is low in cholesterol, high in fiber, potassium, calcium, and magnesium, and moderately high in protein. Here's how it compares with the DASH "Control Diet," which is closer to what the typical American eats. (Both diets supply 2,000 calories a day.)