The DASH Diet (Dietary Approaches to Stop Hypertension) is a flexible eating plan focused on fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while limiting sodium, sugar, saturated fats, and red meat, designed to lower high blood pressure and reduce risks for stroke, heart disease, and diabetes by boosting potassium, calcium, and magnesium. It emphasizes whole foods, controls sodium (aiming for 1,500-2,300 mg/day), and supports overall heart health through nutrient-rich choices like beans, nuts, and seeds.