The Dietary Approach to Stop Hypertension (DASH) diet represents four decades of rigorous scientific research, consistently demonstrating remarkable effectiveness in blood pressure management and overall cardiovascular health. Multiple landmark studies, including the PREMIER trial with 810 participants and comprehensive meta-analyses of 17 randomized controlled trials, show that DASH can reduce systolic blood pressure by up to 11.5 mmHg when combined with sodium reduction. Beyond blood pressure control, this evidence-based nutritional approach—emphasizing fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium and processed foods—delivers broad health benefits including 13% reduction in cardiovascular disease risk, improved bone health, and lower all-cause mortality rates, making it a sustainable lifestyle foundation for long-term wellness.