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Healthy Diet Plans >>  Types of Diet >>  DASH Diet

DASH Diet For Lowering Blood Pressure

Did you know that the foods you choose will affect your blood pressure? Yes a healthy eating plan that includes foods lower in sodium and a low sodium diet when combined together not only keep the pressure in control but also prevent the chances of high blood pressure.

It is very important to keep your blood pressure in normal range to avoid any future complications and health risk. You can completely control your high blood pressure by a healthy eating plan or hypertension reduction plan along with weight reduction (if you are overweight), regular physical activity and cutting down alcohol considerably. The dash eating plan will not only help in reducing the blood pressure but will also help to reduce the LDL (‘bad’) cholesterol and synergistically act to reduce your risk for heart diseases as well.

Dash Diet Plan And Healthy Eating Tips

  • A dash diet plan includes high fiber foods and is rich in potassium, calcium, protein and magnesium and is low in sodium, saturated fats, cholesterol, and total fats. Total fat not contributing more than 25% of the total calories, saturated fats not more than 6% and cholesterol 150 mg.
  • Include whole wheat and wheat products like breads, rolls, pastas, unrefined cereals, brown rice in your diet as this is the major source of energy and fiber.
  • To load your diet with potassium, magnesium and fiber include fruits and vegetables rich in them like – broccoli, green peas, potatoes, spinach, tomatoes, carrots, green beans, apples, dates, grapes, oranges, tangerines, bananas, apricot, grapefruit, mangoes, melons, peaches, pineapples, raisins and strawberries.
  • Also included pluses, sprouts, double skimmed milk and milk products that would supply proteins, minerals and fiber.

    2,300 milligrams of sodium is considered the highest accepted level by the national high blood pressure educational program. The recommended allowance which should be achieved by most people to lower blood pressure is 1,500 milligrams.
  • It is very important to cut down on processed and canned foods that are high in sodium, as they are the major contributing factor for high sodium in diet. Make a habit to read the food labels and choose low sodium options that are available. Reduce the visible salt intake as far as possible, use various spices and condiments to make a meal palatable.
  • There is a simple thumb rule to lower blood pressure considerably – lower your salt intake and in turn lower your blood pressure. 
  • Dash diet plan when used with other lifestyle changes is especially beneficial to keep the pressure in control for people with pre hypertension and those with high blood pressure.
Submitted on January 16, 2014