The DASH nutrition diet for high blood pressure was developed by the National Heart, Lung and Blood Institute as a safe and effective diet for lowering one’s blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension), is a highly endorsed diet program to follow in controlling and possibly eliminating hypertension.

Typically a doctor will recommend the DASH diet to patients with hypertension, and often to people at risk for developing hypertension. The National Heart, Lung and Blood Institute, also recommends exercise and a decrease in smoking and drinking while on the diet in order to gain the full potential of the diet’s affect.

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The basic idea behind the DASH diet is to control the amount of salt and sodium intake, increasing the minerals such as calcium, magnesium and potassium in one’s diet, highlighting whole grains, fruits, and vegetables, as well, as incorporating low-fat dairy and meat products in one’s diet. This diet has shown to work fast and effectively, often displaying changes in one’s blood pressure in as few as two weeks.

Whole Grains- High in fiber and a major source of energy 6-8 servings

Vegetables- High in magnesium, potassium, and fiber 4-5 servings

Fruits- High in magnesium, potassium, fiber, and calcium 4-5 servings

Low fat-Fat Free Dairy- High in calcium and protein 2-3 servings

Lean Meats and Fish- High in protein and magnesium 2 or servings or less

Fats and Oils- Use as minimal as possible 2 or servings or less

Sweets and High Sugar Foods- Should be low in fat 5 servings per week

Foods enriched in nutrients, mainly calcium, potassium, magnesium, protein and fiber are recommended to lower blood pressure. Decreasing salt and sodium enhanced foods also follow the recommended DASH diet rules for lowering blood pressure.

The key to the DASH diet foods are low fat foods and lean meats, to stop additional weight gain and/or lose extra pounds, and eating grains, vegetables, fruits, and proteins to obtain the proper minerals and nutrients needed in one’s daily diet. The DASH nutrition diet for high blood pressure is the most effective way to lower blood pressure or stop one from developing hypertension.

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