Dietary Approaches to Stop Hypertension

Dietary Approaches to Stop Hypertension (DASH) is a way of eating that has been shown to help lower blood pressure. The DASH diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, while limiting saturated fats, added sugars, and sodium.

Here are some tips for following the DASH diet:

1. Eat plenty of fruits and vegetables: Aim for at least 5 servings of fruits and vegetables per day. Try to choose a variety of colors to get a range of nutrients.
2. Choose whole grains: Opt for whole-grain bread, pasta, and rice instead of refined grains. Look for labels that say “100% whole grain” or “100% whole wheat.”
3. Include lean proteins: Choose lean proteins such as chicken, fish, and beans. Try to limit red meat and processed meats.
4. Get low-fat dairy: Choose low-fat or fat-free dairy products, such as milk, yogurt, and cheese.
5. Limit saturated fats: Try to limit saturated fats, which are found in animal products like butter, cheese, and meat. Instead, choose unsaturated fats, such as olive oil, nuts, and seeds.
6. Avoid added sugars: Limit added sugars, which can be found in processed foods like soda, candy, and baked goods.
7. Watch your sodium intake: Aim for no more than 2,300 milligrams of sodium per day, and even less if you have high blood pressure. Avoid processed foods, which tend to be high in sodium, and try using herbs and spices to flavor your food instead of salt.

Following the DASH diet can help lower blood pressure, but it’s important to also maintain a healthy weight, get regular exercise, and manage stress to achieve the best results. It’s always a good idea to talk to your doctor or a registered dietitian before making any major changes to your diet.