You can help prevent your chances of developing high blood pressure by reducing your salt intake while increasing your intake of potassium-rich foods such as fruits and vegetables. If you consume alcohol, decreasing your consumption of alcohol to one or two drinks per day can help reduce your risk. The DASH diet is designed to help reduce your chances for high blood pressure by limiting your intake of sugar, saturated fat, trans fat and cholesterol, according to the National Heart Lung and Blood Institute.
DASH Eating Plan
Results from the "DASH-Sodium" clinical study show that by reducing your sodium intake to 1,500 mg per day while following the DASH eating plan, you can significantly reduce your risk of hypertension. The DASH eating plan encourages daily servings of low-fat dairy, whole-grain breads and cereals, legumes, nuts, seeds, fruits, vegetables and low-fat proteins. Many of these foods are rich in fiber, calcium, magnesium and potassium, minerals associated with lowering your blood pressure.
DASH Eating Plan Guidelines
The DASH eating plan encourages you to use salt-free herbs and spices. You should choose foods with less than 20 percent of the daily value for sodium. Prepare your food by methods other than frying. Bake, broil, roast, poach or grill your food without adding fat. When added fat is necessary, use very small amounts of olive, canola, corn or safflower oil. Use low-fat salad dressing and mayonnaise.
Additional Guidelines
The DASH diet encourages you to consume at least two daily servings of low-fat or fat-free milk, cheese or yogurt. Replace cake, pie, cookies and ice cream with low-fat alternatives such as gelatin, sorbet, fat-free pudding, fat-free ice cream or fresh fruit. Limit your consumption of egg yolks to four per week because of their high cholesterol content, reports MayoClinic.com. This includes eggs used in food preparation.
Lean Protein and Whole Grains
The DASH diet advises you to limit your consumption of protein to 6 oz. or less of lean protein daily. Choose fish, loin or round cuts of meat, and poultry with the skin removed. Choose whole grain breads and cereals. Prepare brown rice and whole-grain pasta instead of white rice and pasta made with white flour.
Fruits and Vegetables
Eat lots of fresh fruits and vegetables without added salt or fat. The DASH diet advises you to consume four servings of fruit and three to four servings of vegetables daily. Fruits and vegetables are rich in potassium, magnesium and fiber.
