The DASH diet, which stands for dietary approaches to stop hypertension, is endorsed by the American Heart Association. According to DashDiet.org, this approach consists of reducing salt, eating lots of fruits and vegetables, selecting nonfat or low-fat dairy foods and incorporating whole grain foods into your diet. Following the DASH diet over time helps reduce blood pressure, in turn reducing your risk of heart attack and stroke.
Low Salt
Reducing salt in your diet has long been recognized as an effective strategy to combat high blood pressure. According to the National Institutes of Health, most Americans consume far more than the recommended 2,400 mg of sodium per day. To reduce your intake of sodium, avoid canned foods unless the label indicates "no added salt." Avoid processed, smoked or preserved meat products, and use herbs and salt-free spices to flavor your foods. Cook rice and pasta without adding salt. Frozen dinners, pizzas and other convenience foods contain large amounts of salt, and you should avoid them. Rinse canned foods like tuna to remove any salt residue.
Fruits and Vegetables
Try to eat five to nine servings of fruits and vegetables per day. Buying produce when it is in season ensures freshness and reduces your expense. Keep a bowl of fruit in a convenient location to encourage healthy snacking, or enjoy a fruit smoothie with low-fat yogurt between meals. You can also add fruit or berries to your breakfast cereal. Use a variety of vegetables to make a hearty soup, cut up some veggies to enjoy with a healthy hummus dip, or shred zucchini or carrots and add them breads, muffins or casseroles. Baked apples or fruit sorbet make healthy dessert choices.
Low-Fat Dairy
Most dairy products are available in low-fat or nonfat varieties. If you are used to whole milk, you may find nonfat milk unsatisfying at first. Try using 2 percent milk for awhile, then transition to 1 percent. Gradually, you will be able to make the switch to nonfat milk. Low-fat and nonfat yogurts are also available in a wide variety of flavors. Experiment with different brands and flavors of yogurt to keep your taste buds interested. Most cheeses are high in fat, so try to limit your cheese intake. Some cheeses, including string cheese, part-skim mozzarella and Neufchâtel, are naturally lower in fat than others. Goat cheese is also lower in fat than cheese made from cow's milk.
Whole Grains
Sheldon Sheps, M.D., writing for the Mayo Clinic, states that eating more whole grains may help lower your blood pressure by assisting in weight control, increasing potassium intake, reducing insulin resistance and protecting blood vessels from damage. To incorporate more whole grains into your diet, switch from white bread to whole wheat bread, and try brown rice instead of white rice. Look for whole wheat pastas, choose a high-fiber breakfast cereal or try oatmeal. Add some barley to your vegetable soup. Aim for variety to keep your diet interesting and healthy.
