The DASH diet is a diet that designed to help you lower your blood pressure, it stands for Dietary Approaches to Stop Hypertension. It recommends that you should reduce the sodium in your diet and eat a variety of foods rich in nutrients that can help lower blood pressure.
Cut down on fats. To help lower your blood pressure, you should eat a diet low in both saturated fat and total fat. You can limit saturated fat you eat without any problem because your body can synthesize it. These fats are mostly in animal foods, such as meat and dairy foods and coconut oil, palm oil, and cocoa butter. The DASH recommends the maximum calories come from fats is one-third, and most of the calories from fats should come from healthy fats such as vegetable oils, nuts, and fish.
Cut back on salt. Science proves there is a link between eating salt and having high blood pressure. Therefore eating a fewer salt can prevent high blood pressure.
Reduce eating processed foods. Some typical foods of processed foods are canned and instant soups, packaged mixes, and snack items. Because these foods are usually high in salt and bad fats, you reduce the amount of processed or refined foods you eat.
Vegetarian diet. You may try a vegetarian diet. Vegetarian diets reduce blood pressure in fact, although experts don’t know exactly mechanism. Vegetarian diets are usually higher in potassium, magnesium, and calcium, as does the DASH diet.
Potassium, calcium, and magnesium. To provide a sufficient amount of these nutrients, you should eat a balanced diet that contains plenty of fresh fruits, vegetables, dairy foods, and whole grains.
Dietary supplements. This is the safest way to ensure good nutrition is through a balanced, varied diet instead of through nutritional supplements. However, do it by yourself is very difficult. You should see your doctor before taking large quantities of any supplement.
Fish or fish oil supplements. They do not lower blood pressure, however, eating fish can help lower your risk for heart disease. You can eat fish as part of the DASH diet. The American Heart Association suggests eating at least two servings of fish a week. Oily fish, which contain omega-3 fatty acids, are best for your heart. Tuna, salmon, mackerel, lake trout, herring, and sardines contain a lot of oily fish.
Eating garlic and onions. It has been recommended to reduce blood pressure, however, it has only very small decreases in blood pressure may result in fact.
You should adhere these advice to have a healthy body. Because the DASH diet is a healthy way of eating, it doesn’t only lower blood pressure but also prevents osteoporosis, cancer, heart disease, stroke, and diabetes.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: May 15, 2017 | Last Modified: May 15, 2017
High Blood Pressure: Nutrition Tips. https://www.cardiosmart.org/healthwise/aa13/2451/aa132451. Accessed on March 20, 2017.
DASH diet: Healthy eating to lower your blood pressure. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456. Accessed on March 25, 2017.
High Blood Pressure Diet. http://www.webmd.com/hypertension-high-blood-pressure/high-blood-pressure-diet#1. Accessed on March 25, 2017.
High Blood Pressure: Nutrition Tips – Topic Overview. http://www.webmd.com/hypertension-high-blood-pressure/tc/high-blood-pressure-nutrition-tips-topic-overview#1. Accessed on March 25, 2017.