Diet and weight can affect blood pressure in many individuals. Expert opinions from the American Dietetic Association, National Heart, Lung and Blood Institute, and American Heart Association recommend following a specific diet as a means to reduce blood pressure. This diet is known as the DASH diet. The DASH diet is easy to follow as it incorporates the guidelines from the Dietary Guidelines for Americans and the United States Department of Agriculture's Food Guide Pyramid.
The DASH Diet Explained
The DASH diet stands for Dietary Approaches to Stopping Hypertension. This diet focuses on foods rich in potassium and magnesium to reduce blood pressure. Increasing plant-based foods helps meet the requirements of the diet. Although not essential, limiting foods that are processed or high in salt is recommended.
Foods to Focus on in the Diet
The DASH meal plan recommends eating four to five servings of both fruit and vegetables each day. Fruits and vegetables are rich in potassium and magnesium, which are two key minerals in blood pressure control. An average of seven servings of whole grains should be eaten daily.
For another potassium boost, try consuming two to three servings of low-fat dairy foods. Four to five servings of nuts and seeds should be eaten each week. It should be noted that experts recommend unsalted nuts to reduce dietary sodium. The DASH diet also includes a maximum of two servings of lean meats per day.
Things to Limit in the Diet
The DASH diet encompasses a healthy diet rich in produce, nuts, seeds, whole grains and low-fat dairy. To help reduce blood pressure further, limit salted and processed foods. Sweets should also be limited as a means to help reduce overall daily calorie intake. Lowering calories while following the DASH diet may help promote weight loss, which also may contribute to lower blood pressure for most individuals.
