Have you heard of the DASH diet? It’s one of the top-ranked diets for heart health, known for its ability to lower blood pressure and boost overall wellness. One of the most notable things about the DASH diet is that it emphasises eating lots of fruits and vegetables—up to four to five servings of each per day!
For some people, that might sound radical. After all, many of us have grown up on diets packed with snacks, sweets, and foods that are low in fresh produce. But here’s the thing: science backs up the benefits of this plant-heavy approach.
The DASH Diet: Science Speaks for Itself
The DASH diet was put to the test in a clinical trial back in 1997. Researchers had participants follow different eating plans, including the typical Western diet (high in snacks and sweets but low in fruits and veggies), a version of that diet with extra fruits and vegetables, and the full DASH diet. The results were clear—those on the DASH diet saw the biggest reductions in blood pressure, especially people with high blood pressure. In fact, the drop was so significant that it rivalled what you’d expect from blood-pressure-lowering medication. Pretty amazing, right?
So, what’s going on here? Potassium likely plays a role. It’s one of those powerhouse nutrients that can help lower blood pressure, and the DASH diet is full of it, thanks to all those fruits and vegetables. It’s also rich in fibre, calcium, and magnesium—basically, everything your body needs for better heart health.
Rescuing Produce for a Healthier You—and Planet
Here’s where Good & Fugly comes in! While the DASH diet calls for eating all this glorious produce, we know that a lot of perfectly good fruits and vegetables never even make it to the shelves. Why? Because they don’t meet the ridiculous beauty standards of supermarkets. That’s right—fresh, nutritious produce is often rejected just because it’s a little wonky or doesn’t look “perfect.” So why not help yourself, help farmers and help the planet all at the same time.
