If you have high blood pressure, the DASH eating plan is a proven way to lower it, according to the National Heart Lung and Blood Institute or NHLBI. DASH, or Dietary Approaches to Stop Hypertension, is a diet based on NHLBI research into the best dietary approaches for people to control their blood pressure. DASH is based on foods that are low in sodium, saturated fat and cholesterol and rich in fiber, potassium, magnesium and calcium.
Whole Grains
DASH recommends ample use of whole grains to provide energy and fiber, according to NHLBI. Good choices include whole wheat breads and pasta, whole grain breakfast cereals, oatmeal, brown rice, unsalted pretzels and popcorn. The label should say the product is 100 percent whole wheat or whole grain.
Fruits and Vegetables
If you are following DASH, you can eat plenty of fruits and vegetables at each meal because they are good sources of potassium, magnesium and fiber, according to the NHLBI. Good vegetable options include fresh or frozen low-sodium broccoli, carrots, leafy greens, green beans, peas, lima beans, potatoes and sweet potatoes, squash and tomatoes. For fruits, good choices include apples, apricots, bananas, dates, grapes, oranges and other citrus fruits, mangoes, melons, peaches, strawberries and other berries and pineapples.
Dairy Products
Choose no-fat or low-fat milk and other dairy products because they are major sources of calcium and protein, according to the NHLBI. Good choices include skim or one-percent milk, fat-free or reduced-fat cheeses, or fat-free or low-fat yogurt. Make even low-fat cheeses an occasional treat because they tend to be high in sodium, according to MayoClinic.com.
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Protein
DASH recommends you eat 6 oz. or less per day of lean meats, poultry or fish as they are good sources of protein and magnesium, according to the NHLBI. Eggs are also a good choice but because they are high in cholesterol, however you should not consume more than four egg yolks each week, according to the NHLBI. Remove the skin from poultry and trim any visible fat on meats to further reduce your fat intake. Fish like salmon, herring and tuna are good choices because they contain heart-healthy fats called omega-3's, according to MayoClinic.com. But if using canned products like tuna, look for water-packed, no salt-added options.
Beans and Nuts
Beans, seeds and nuts are a good source of energy and rich in magnesium, fiber and protein, according to the NHLBI. The DASH plan recommends eating them four to five times a week. Good options include almonds, hazelnuts, walnuts, peanut butter, kidney beans and lentils.
Healthy Fats
Choose heart-healthy fats like olive or canola oil but use only a tsp. at a time, according to the NHLBI. Good options include vegetable oils, 1 tbsp. of low-fat mayonnaise or 2 tbsp. of reduced-fat salad dressings. Soft margarine can be a good option, but be sure to read the label to find a product low in saturated fat and with no trans-fat, which is bad for the heart.
