How to Lower Blood Pressure using Dash Diet!
I have been so far healthy all of my young life. But after having my first daughter I ended up with high blood pressure. I have been battling to get it right and finally did. But after my second child I have been struggling to get it back to normal. Some days it low but others it is very high. I’m currently taking four different blood pressure medication. So I asked my doctor to give me more info about the dash diet. Because i remember they recommended it when i had to hospital for my blood pressure a while back and it helped lower it. So I’m gonna try it at home. Also with fasting as well.
Plenty of water and also cut out salt, added sugars and fats. No fast food. I don’t really drink soda but I want cut back on coffee and tea for right now.
Here is some information:
* Eating vegetables, fruits, and whole grains
* Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
* Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
* Limiting sugar-sweetened beverages and sweets
Food Group
Daily Servings
Grains
6–8
Meats, poultry, and fish
6 or less
Vegetables
4–5
Fruit
4–5
Low-fat or fat-free dairy products
2–3
Fats and oils
2–3
Sodium
2,300 mg*
Weekly Servings
Nuts, seeds, dry beans, and peas
4–5
Sweets
5 or less
For more information you can go to
National Heart, Lung, and Blood Institute website
https://www.nhlbi.nih.gov/education/dash-eating-plan
The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes a healthy eating pattern to manage high blood pressure effectively. This balanced approach includes a variety of foods that are high in nutrients like potassium, magnesium, and fiber while being low in sodium. Key elements of the DASH diet involve incorporating plenty of fruits and vegetables, which are rich in vitamins and minerals. Aiming for 4-5 servings of both fruits and vegetables daily can reduce hypertension significantly. Whole grains, with a suggested 6-8 servings each day, serve as excellent sources of dietary fiber, which helps in lowering cholesterol, regulating blood sugar levels, and promoting fullness. In addition to fruits and vegetables, lean proteins are essential. The DASH diet recommends limiting meats to 6 or fewer servings a day. Opting for fish, poultry, beans, and nuts not only provides essential amino acids but also introduces healthy fats into your diet. Dairy is another crucial part of the DASH diet, with 2-3 servings advised daily. Choosing fat-free or low-fat options can decrease saturated fat intake and provide calcium that is beneficial for blood pressure control. When following the DASH diet, it’s equally important to limit your intake of high-fat foods, particularly those containing saturated fats and added sugars, such as sugary beverages and sweets, ideally keeping sweets to 5 servings or less a week. Adjusting sodium intake is crucial, as the diet recommends no more than 2,300 mg of sodium per day to help maintain and lower blood pressure. This structured dietary approach can lead to significant health improvements, making it a recommended option for anyone looking to achieve better blood pressure numbers and overall heart health.