Wellness Starts Here
The Basics of the DASH Diet
“Don’t expect change if you don’t make the change.”
The DASH Diet — short for Dietary Approaches to Stop Hypertension — was developed by researchers to help people lower their blood pressure naturally through food. It’s not a fad or restriction plan; it’s a heart-healthy lifestyle backed by decades of science and supported by real, wholesome foods.
This free guide from Traverse Bay Farms introduces the foundations of the DASH Diet and shows how you can apply its principles to everyday meals for improved energy, better balance, and lasting wellness.
In This Free Download, You’ll Learn:
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What the DASH Diet is and how it works
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How to naturally lower blood pressure through food
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Key nutrients that support heart and vascular health
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Sample meal ideas and smart grocery swaps
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The role of tart cherries and superfruits in heart wellness
America’s #1 Award-Winning Superfruit Brand — 38+ National Food Awards
Download Your Free Guide
A Fresh Start
The DASH Diet focuses on balance, not deprivation. By emphasizing fruits, vegetables, whole grains, and lean proteins — and cutting back on sodium — it helps the body regulate blood pressure naturally.
At Traverse Bay Farms, we share that same philosophy: simple, real-food choices that lead to long-term health. Our Raspberry Ketone Weight Management Capsules are a natural fit for the DASH lifestyle — supporting natural weight management.
What You’ll Discover Inside
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The science behind the DASH Diet and its health benefits
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Recommended daily servings for each food group
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How to reduce sodium without losing flavor
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The connection between antioxidants and heart function
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Simple tips to make the DASH Diet part of your routine
See It at a Glance
| Focus | Action | Benefit |
|---|---|---|
| Heart Health | Choose fresh fruits, vegetables, and lean proteins | Lower blood pressure |
| Reduced Sodium | Swap processed foods for natural ingredients | Better circulation |
| Antioxidant Boost | Add Tart Cherry Juice or Capsules | Reduced inflammation |
| Daily Balance | Follow DASH principles | More energy & steady mood |
Yes — you can eat well, feel great, and protect your heart naturally.
Why It Works
The DASH Diet helps balance key nutrients — potassium, magnesium, calcium, and fiber — to regulate blood pressure and improve overall cardiovascular health.
Traverse Bay Farms Tart Cherry Juice Concentrate and Tart Cherry Capsules complement these benefits by delivering natural anthocyanins and antioxidants that support vascular function, help manage inflammation, and promote restful sleep — all vital for a healthy heart.
Both are made in the USA using as much Michigan-grown fruit as possible and trusted nationwide by families and wellness professionals alike.
From Our Community
“I started following the DASH Diet with Traverse Bay Farms cherry juice in my morning routine — my energy and focus improved within weeks.”
— Patricia R., Austin, TX
“The combination of real food and cherry supplements helped me lower my blood pressure naturally. I’m grateful for this guide.”
— Daniel M., Portland, OR
The Traverse Bay Farms Difference
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America’s #1 Award-Winning Superfruit Brand — 38+ National Food Awards
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Rooted in Northern Michigan’s Orchard Country
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Featuring Michigan-Grown Fruit Whenever Possible
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USA-Made Products Trusted Nationwide
Inside Your Free Guide
| Section | Focus |
|---|---|
| What is the DASH Diet? | The basics explained clearly |
| Why It Works | The science behind the plan |
| DASH Foods | Lists and examples of smart choices |
| The Role of Tart Cherries | Heart-supporting antioxidant benefits |
| How to Begin | Simple first steps for daily use |
Take the Next Step
Better heart health begins with better choices.
Download The Basics of the DASH Diet and discover how real foods — including Traverse Bay Farms’ tart cherry products — can help you feel balanced, energized, and heart-strong.
Frequently Asked Questions
What does DASH stand for?
DASH means Dietary Approaches to Stop Hypertension. It’s a plan to help lower blood pressure naturally.
Can I follow DASH if I’m not hypertensive?
Yes. It’s a balanced eating style ideal for anyone seeking better health and energy.
Are Traverse Bay Farms products DASH-friendly?
Absolutely. Our tart cherry products are low in sodium, rich in antioxidants, and complement heart-healthy diets.
Is this guide free?
Yes! It’s part of our free Healthy Living Series with downloadable guides and workbooks for natural wellness.
Before You Go
Small changes lead to powerful results.
Download The Basics of the DASH Diet and bring balance, flavor, and heart health into your kitchen — the Traverse Bay Farms way.
How Is It Made?
If you are wondering what it takes to make all-natural and nationally award winning products, you’ve come to the right place.
We’ve specifically created this section to provide you with an At-A-Glance overview - so you can get the information you’re looking for fast!
You can also check out the various informative videos throughout our website for more information.
If you want to learn more about our wide selections of products simply scroll through the information below!
So let’s go ahead and get started with learning about “How It is Made”…
Why is Traverse Bay Farms an Expert for Fruit-Based Products?
Located in Northern Michigan, the epicenter of tart cherry farming and numerous other fruit and vegetables.
Traverse Bay Farms began with one goal in mind: delivering great-tasting, fruit-based gourmet products that can be enjoyed with every meal of the day. And to share them with the world!
Our hometown of Bellaire is located directly on the 45th Parallel North.
The 45th Parallel is commonly referred to as the “Goldilocks” scenario for farming since it is “not too hot and not too cold”.
That makes it "just right" for abundant healthy produce!
Much of the best fruits and
vegetables on the planet are grown along the 45th Parallel North.
So, we are very grateful to be able to use local cherries and as much local ingredients as possible. It means a lot!
Due to our belief in, and love for, what we do, Traverse Bay Farms has won 35+national food awards at America’s largest and most competitive food competitions! We are America’s #1 award winning super-fruit brand.
With winning 35+ national food awards, you know it has to be good!
How are the Tart Cherry Juice Concentrate and other Fruit Juices Made?
The secret to our tart cherry juice concentrate (and other fruit juice concentrates) is that all of our juices are bottled in small batches.
In a time where everything is about producing mass quantities of a product as fast as possible, we take a different approach.
We are putting the health benefits, antioxidant richness and flavor first.
We are putting our talent and skill in providing "truly great tasting" and "full of healthy goodness" fruit and veggie products!
But what does "Small Batch" really mean...
This means our products are produced more often to offer you a fresher product. This way we can closely monitor every step along the way, including selecting only premium sources to go into each of our juice concentrates.
You are able to taste the vivid flavor and enjoy the
condition-specific health benefits of the juice in every glass.
It's about using Montmorency cherries in our cherry juice concentrate
and USA grown fruit in our other juice concentrates. We never import our cherry juice from China, Turkey or Poland.
It's about slowing down and taking time to deliver a rich gourmet taste!
How are the Tart Cherry Capsules and Other Super Fruit Supplements Made?
Offering the special health benefits found within each fruit and vegetable is our most important accomplishment.
Getting those vitamins and nutrients into our bodies is the core to true health.
We use a proprietary process we call FruiTraction to capture the natural health benefits in our Fruit Advantage Tart Cherry Joint Formula, Tart Cherry Powder and other Fruit Advantage super fruit capsules and
powders.
The freeze-drying process starts with the whole-fruit including the
skin, the pulp and the juice of the fruit.
The FruiTraction process is
able to capture and condense the powerful condition-specific health
benefits found in the underlying fruit. You’ll know you’re getting the all-natural benefits of the fruit in a convenient, easy-to-swallow
capsule.
How are the Dried Cherries and Other Dried Fruits Made?
After just one taste of our Dried Cherries and other dried fruit, you’ll love their moisture and full flavor.
They are packed in re-sealable bags so you can enjoy the wholesomeness and convenience of our dried cherries and other dried fruits in their many uses.
The proprietary processing technology used to create our dried cherries and other fruits is so unique, you can taste the difference in every
bite.
How are the Salsa, Jams, Barbeque Sauces and Other Gourmet Food Products Made?
The secret to our nationally award winning salsa, barbeque sauce, jams and mustards is just like our fruit juice concentrates. They are also produced in small batches.
This means, we closely monitor every step along the way. You will be able to taste the vivid flavors in every bite.
It's about knowing about the ingredient and talking with the farmers.
It means creating flavor combinations (both traditional and new) that flow together. It is not just adding extra ingredients because it is the "in" thing to do.
It's about slowing down and taking time to truly deliver a satisfying gourmet taste.
When you receive your order, you'll have the confidence of knowing you are about to enjoy great-tasting, healthy and nationally award winning
gourmet food products and dietary supplements.
You might want to share them with family, friends and co-workers. It's what we love to do!