DASH diet for blood pressure: If someone has ever advised you to monitor your blood pressure, you may have heard of the DASH diet. But what exactly is it? And can it really help you lower your blood pressure?
Why is high blood pressure a problem?
High blood pressure makes your heart work harder to push blood around your body. Many people don’t know they have it because there are often no obvious symptoms, hence the “silent killer.”
Hypertension can damage your blood vessels and increase the risk of:
- Heart attacks
- Strokes
- Kidney problems
- Eye damage
Bringing BP down is key to a longer, healthier life, and that’s where the DASH diet helps.
Also Read | Salt vs. sugar: Which is worse for your blood pressure?
What is a DASH diet?
DASH stands for ‘Dietary Approaches to Stop Hypertension’. In short, it’s an eating pattern designed to keep you strong and help keep blood pressure in check.
The DASH diet is not about starving yourself or eating weird foods. It’s a healthy eating plan focused on:
- Eating many fruits and vegetables
- Choosing whole grains
- Eating lean proteins like chicken, fish, and beans
- Cutting back on salt (sodium)
- Limiting foods high in sugar and unhealthy fats
DASH keeps sodium low because excess salt makes the body hold water and pushes blood pressure up. Aim for less than 2,300 mg/day of sodium; some people target 1,500 mg/day for extra benefit. That means reading labels, cooking more at home, and skipping highly processed or fast foods. Consume bananas, sweet potatoes, spinach, and beans to boost potassium and counter sodium. Also, try to get enough calcium and magnesium, too; they support heart function and BP control. Find them in low-fat dairy, nuts and seeds, and whole grains.
What can you eat on the DASH diet?
Here’s a simple idea of what your daily meals might include:
- Fruits: Apples, berries, oranges, bananas
- Vegetables: Broccoli, carrots, spinach, kale
- Grains: Brown rice, whole wheat bread, oats
- Proteins: Skinless chicken, fish, beans, nuts
- Dairy: Low-fat or fat-free milk, yoghurt, cheese
- Fats: Healthy fats like olive oil and avocados (in moderation)
Also Read | Cut the salt, not the flavour: 6 low-sodium foods for heart health
DASH is a simple, proven way to support your heart with more fruits, veggies, whole grains, and lean proteins and less salt, sugar, and unhealthy fats. You don’t have to give up flavour; just make smarter swaps.
