This is the DASH Diet, a diet that stands for “Dietary Approaches to Stop Hypertension”. It is designed to help treat or prevent high blood pressure. This custom diet is easy to follow, requires no special food, and yet helps complete daily and weekly nutritional goals. It is not based on calorie restriction, so you can enjoy your daily 2000 calories. The DASH diet includes foods that are rich in potassium, calcium, and magnesium, all of the nutrients which help control blood pressure. Seeing that sodium is the devil when it comes to hypertension, the diet typically prescribes against high sodium foods. 


What To Eat Under The DASH Diet?


Under the DASH diet plan, the main idea is to limit sodium and trans-fat and up the potassium, calcium, magnesium, fibre, and protein levels.

One is required to eat 6-8 servings of grain, 6 or less of meat, 4-5 for each fruit and veggie, 2-3 of dairy products, and 2-3 of fats and oils every day. A general serving size is a cup of the stuff. The diet dictates 2300 mg of sodium in your daily diet.

For the week limit, it is recommended to get 4-5 servings of nuts and seeds and 5 or fewer servings of sweets. 


How To Minimize Sodium Intake?


  1. Substituting salt with sodium-free spices or flavourings.

  2. Not adding salt when cooking rice, pasta, or hot cereal.

  3. Choosing plain fresh vegetables over frozen or canned ones.

  4. Opting for fresh or frozen skinless poultry, fish, and lean cuts of meat.

  5. Reading food labels and opting for low-sodium or salt-free options.


Other Recommendations 


The transition to DASH living may be tough, but certain things that can aid to improve blood pressure levels. For example: 

  1. Cutting out smoking.

  2. Reducing alcohol intake. 

  3. Getting plenty of sleep.