The aim of the DASH diet is to reduce dietary sodium intake. It is formulated to help and reduce the prevalence of hypertension.

If you have been diagnosed with prehypertension or hypertension, following the DASH diet may be an effective treatment to lower your blood pressure. After two to three weeks, small changes in blood pressure can be observed, and over time, patients report a drop in blood pressure.

What to eat in the DASH diet? 

The DASH diet has been scientifically proven to lower blood pressure and help in the treatment of high blood pressure. 

The standard DASH diet limits sodium intake to a maximum of 2300 mg per day. It emphasizes the consumption of low-fat fruits, vegetables, and dairy products as well as moderate consumption of whole grains, poultry, fish, and nuts. 

How does the DASH diet work? 

The DASH diet combines many nutrients that have been proven to lower blood pressure. These nutrients include calcium, potassium, magnesium, protein and fiber, as well as a reduction in saturated fat.

The DASH diet is naturally low in salt. The low sodium DASH diet contains up to 1500 mg of sodium per day. 

Additionally, following a DASH diet may delay the need for blood pressure medication and even prevent you from needing it. And if you are already taking the medicine for hypertension, it may help you reduce the amount you are taking.

NOTE: Changes don't happen instantly, it takes time. Hence, incorporating the DASH diet into your daily life should be a gradual process. Don't expect sudden changes and 100% cure from hypertension.