Healthy Eating DASH Your Way to Lower Blood Pressure

Ranked recently as the “top diet” by U.S. News and World Report, the DASH diet – or the Dietary Approaches to Stop Hypertension- is growing in popularity as being a diet followed by more than just those with high blood pressure.

According to reports, the DASH diet “involves manageable dietary changes that are flexible and rooted in proven nutritional advice.” 

The food options on a DASH diet closely mirror those of the U.S.  Department of Agriculture’s My Plate diet, with a focus on whole foods such as fruits and vegetables, fat or low-fat dairy, whole grains, and lean meats, fish, and poultry. The plan also encourages participants to cut back on processed foods, sugary drinks, packaged snacks, and limiting red meat. 

There are two different options when it comes to the DASH diet. The standard DASH diet limits sodium consumption to 2,300 milligrams per day. The lower-sodium DASH diet calls for limiting sodium consumption to 1,500 milligrams per day. 

The daily DASH eating plan also involves, on average: 

• 6 to 8 servings of grains, preferably whole grains
• 6 or fewer servings of meat, poultry, and fish
• 4 to 5 servings of veggies
• 4 to 5 servings of fruit
• 2 to 3 servings of low-fat or fat-free dairy products
• 2 to 3 servings of fat or oils 

Depending on your weight loss goals or management, you can choose a DASH plan that varies from 1,200 to 3,100 calories per day.

As with any diet plan, it is best to talk to your physician to find out if the plan is best for you and your health needs.