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DASH diet for hypertension

DASH diet for hypertension

A special diet plan for people suffering from high blood pressure can make wonders in maintaining your blood pressure and reducing the risk of further health problems.

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is recommended by The American Heart Association. Hypertension, commonly known as high blood pressure is a risk factor for major health concerns like heart disease or stroke. Present day researches suggest that hypertension is on the rise in most of the developed countries. Also, in most of the cases hypertension is striking people at a very young age.

The DASH diet suggests

  • Grains: 6-12 servings a day.
  • Vegetables: 4-6 servings a day.
  • Fruits: 4-6 servings a day.
  • Fat-free dairy products: 2-4 servings a day.
  • Lean meat and fish: 1 or 2 servings a day.
  • Nuts, seeds, and dry beans: 4-5 servings per week.


Some additional tips

  • Avoid using additional table salt during meals. Avoid preserved foods, as they can contain high amounts of salt.
  • Make it a habit to read labels while shopping and find products that are low in salt content.
  • Maintain your weight by following a healthy lifestyle, a healthy eating plan, an exercise regimen and a comfortable living environment.
  • If you are on medications for blood pressure make sure to follow the medical advice religiously.

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