How to eat DASH is good for blood pressure

The DASH (Dietary Approaches to Stop Hypertension) diet is designed to prevent and support the treatment of high blood pressure. However, anyone can follow this dietary principle for its anti-inflammatory, cholesterol-lowering, and heart health benefits.

Choose whole foods

Frozen, processed foods such as hot dogs and deli meats are not recommended on the DASH diet because they often contain sodium. When you eat a lot of salt or sodium, your body retains water, increasing blood pressure, putting more pressure on the heart and kidneys.

The DASH regimen encourages the addition of vegetables and fruits. Good foods that should be included in the menu every day include broccoli, carrots, cauliflower, green beans, squash, asparagus, bell peppers, mushrooms, and cabbage. Dried fruits and fruit juices should only be consumed in moderation because they contain a lot of calories.

Swap refined grains for whole grains

Whole grains have many nutrients that support weight loss and digestion, help reduce cholesterol, and keep blood sugar levels stable. Compared to refined grains, whole grains provide fiber and other important nutrients like selenium, potassium, and magnesium.

Eat lean protein

Prioritize chicken, fish, eggs, limit red meat and processed meat. Salmon, mackerel, and tuna are rich in omega-3 fatty acids that help reduce inflammation, improve cholesterol, and balance blood pressure. Shellfish like shrimp and crab are also good sources of protein but do not contain much omega-3.

Use low-fat milk

You can use low-fat milk on the DASH diet to provide calcium and protein. However, some dairy products like cheese contain a lot of sodium. Therefore, each person should check when purchasing to maintain sodium intake below the recommended level of 2,300 mg per day.

Prefer nuts

Almonds, walnuts, peanuts, sunflower seeds, flaxseeds, chia seeds are part of the DASH diet, which is beneficial for heart health. Nuts provide monounsaturated fats, protein, fiber, and magnesium. You can add seeds to oatmeal, yogurt or salad. Replace meat with beans because they are a good source of plant protein and contain lots of fiber.

Choose healthy fats

This type of eating promotes heart health, so choosing healthy fats is important. Vegetable oils, such as canola, corn, and olive oils, are recommended on the DASH diet. Nuts and avocados help add good fats to meals.

Limit sweets

Added sugar is kept to a minimum on this diet. Dieters should limit candy, soda, and sugar to less each week. DASH recommends replacing added sugars with nectar and honey.