‍DASH Diet: Healthy Eating to Lower Your Blood Pressure

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DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy eating plan designed to help treat or prevent high blood pressure.

The DASH diet includes foods that are rich in potassium, calcium and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium, saturated fat and added sugars.

Studies have shown that the DASH diet can lower blood pressure in as little as two weeks. The diet can also lower "bad" cholesterol levels in the blood. High blood pressure and high bad cholesterol levels are two major risk factors for heart disease and stroke.

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How to follow DASH diet

1. Limit salt in your menu. You can use salt-free spices and condiments instead.

2. Add more vegetables and fruits to your diet

3. Substitute white bread with whole grain

4 Go for fat-free or low-fat dairy products

5. Eat more fish and white meats such as chicken and turkey and lower consumption of red meats

6. Add beans and nuts* to your daily menu

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When following DASH, it is important to choose foods that are:

1. Rich in potassium, calcium, magnesium, fiber and protein

2. Low in saturated fat

3. Low in sodium

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As you cut back on processed, high-sodium foods, you may notice that food tastes different. It may take time for your palate to adjust. But once it does, you may find you prefer the DASH way of eating.

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Helpful tips

Try these recipes designed for better heart health. You might be surprised how delicious healthy eating can be. Go to the online recipes page by clicking the image below

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* Do not consume foods you might be allergic to. Consult with your doctor before altering your diet.

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Source: The American Heart Association and the Mayo clinic

Nothing in this article should be considered medical advice. Ask your doctor if you have any questions. In a case of medical emergency call 911.