DASH DIET: Foods that help Lower Blood Pressure (Hypertension series part 1)

The Wellness Center's Blog

By: Dexter Wellness Center Staff

September 20, 2022, 10:00 am - Categories: News, Nutrition

The National Heart, Lung and Blood Institute defines the DASH (Dietary Approaches to Stop Hypertension) eating plan as a flexible and balanced eating pan that creates a heart-healthy eating style for life.

This plan recommends:

Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils

Limiting sugar-sweetened beverages and sweets

Here are 7 food tips courtesy of Harvard Health:

Eat more fish, nuts, and legumes (beans).

Select vegetables and fruits instead of sugary or salty snacks and desserts.

Pick breads, pasta, and other carbohydrate-rich foods that are made from whole grains instead of highly refined white flour.

Eat fruit instead of drinking fruit juice.

Use unsaturated fats like olive, canola, soybean, peanut, corn, or safflower oils instead of butter, coconut oil, or palm-kernel oil.

Rely on fresh or frozen foods instead of canned and processed foods.Choose low-sodium foods whenever possible; use herbs, spices, vinegar, and other low-sodium flavorings instead of salt.

No content on this site should be used as a substitute for direct medical advice from your doctor or other qualified clinician.