{"id":60151,"date":"2021-10-14T14:05:03","date_gmt":"2021-10-14T08:35:03","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=60151"},"modified":"2025-07-08T14:44:08","modified_gmt":"2025-07-08T09:14:08","slug":"how-does-the-dash-diet-help-lower-blood-pressure-by-anu-agarwal","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/10\/14\/how-does-the-dash-diet-help-lower-blood-pressure-by-anu-agarwal\/","title":{"rendered":"How Does The DASH Diet Help Lower Blood Pressure?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you suffer from high blood pressure, your diet plays an important role. The DASH diet for hypertension was created specifically designed to lower blood pressure levels. Read on to find out what the DASH diet includes and how effective it can be.<\/span><\/p>\n<h2><strong id=\"Basics-of-the-DASH-Diet\">Basics of the DASH Diet<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-57903 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/03\/Salt-water-1.jpg\" alt=\"Salt water_Activ Living Community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">The DASH diet for hypertension, which stands for Dietary Approaches to Stop Hypertension, is a diet plan that helps to lower or reduce your blood pressure by including more fruits and vegetables, whole grains, and lean meats while reducing salt, processed sugar, fats, and red meat from your diet. The DASH diet limits sodium consumption to 2300 milligrams or 3\/4 teaspoons of salt daily. This lowers your sodium level and, in turn, lowers your blood pressure.<\/span><\/p>\n<h2><strong id=\"Dash-diet-tips\">Dash diet tips<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">There are some Dash diets for hypertension tips you can integrate into your life:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider adding veggies for your lunch and dinner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add fruit to your meals and snacks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t overuse butter, which can lead to a high-fat diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink skimmed milk or low-fat dairy products.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t overeat red meat. Limit your portions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add dry beans to your diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat nuts, yogurt, plain popcorn, raw veggies, and pretzels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider using non-sticky cooking gears. They can help you manage oil or butter while cooking veggies and meat.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<h2><strong id=\"Dash-diet-food-list\">Dash diet food list<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you are following a DASH diet for hypertension, the goal is to reduce the sodium intake in your diet. This diet includes specific foods from different groups and the servings you should include in your meals. Here\u2019s what a 2,000-calorie DASH diet food list should include:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>\u00a0Grains<\/b><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"wp-image-63245 size-full aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/11\/Grains_size.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This generally includes whole-wheat or whole-grain bread. You can also have half a cup of whole-grain breakfast cereal, oatmeal, brown rice, or whole-wheat pasta (or any whole-grain).<\/span><\/p>\n<p><b>How much to eat: <\/b><span style=\"font-weight: 400;\">6-8 servings per day.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Vegetables<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All types of vegetables are allowed in this diet, including 1 cup of leafy green vegetables like <\/span><i><span style=\"font-weight: 400;\">methi<\/span><\/i><span style=\"font-weight: 400;\"> or <\/span><i><span style=\"font-weight: 400;\">Amarnath<\/span><\/i><span style=\"font-weight: 400;\"> or half a cup of vegetables like carrots, tomatoes, and broccoli, both raw or cooked.<\/span><\/p>\n<p><b>How much to eat: <\/b><span style=\"font-weight: 400;\">4-5 servings per day.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Fruits<\/b><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-full wp-image-60154 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/10\/Fruits_size.jpg\" alt=\"Fruits\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">The DASH diet relies mainly on fruits and vegetables. So, you can include fruits available around the year, like apples and pears, and even seasonal fruits like mangoes and berries.<\/span><\/p>\n<p><b>How much to eat: <\/b><span style=\"font-weight: 400;\">4-5 servings per day.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Nuts, seeds, and legumes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This broad category includes nuts like almonds, peanuts, hazelnuts, or walnuts. Oilseeds like flaxseeds or sunflower seeds can be a good snacking option too. You can also consume pulses, legumes, and beans like kidney beans (<\/span><i><span style=\"font-weight: 400;\">rajma<\/span><\/i><span style=\"font-weight: 400;\">) or lentils (<\/span><i><span style=\"font-weight: 400;\">dals<\/span><\/i><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>How much to eat: <\/b><span style=\"font-weight: 400;\">4-5 servings per day.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Dairy products<\/b><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"wp-image-63604 size-full aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/11\/Dairy-Products.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">You should choose low-fat options if you are including dairy products in your diet. You can have skimmed milk, low-fat yogurt, or low-fat cheese.<\/span><\/p>\n<p><b>How much to eat: <\/b><span style=\"font-weight: 400;\">1-2 servings per day.<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Fats and oils<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While following this diet, you should include more vegetable oils. You can use margarine instead of butter, sunflower, olive, or canola oil. You should also try to cut coconut and palm oil from your diet.<\/span><\/p>\n<p><b>How much to eat: <\/b><span style=\"font-weight: 400;\">2-3 servings per day<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Condiments and seasonings\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consider choosing several condiments and seasonings like spreads, herbs, vinegar, and salsas that can spice up your meals without the sodium overcharge. Consider going for meals low in sodium.\u00a0<\/span><\/p>\n<p><b>How much to eat: <\/b><span style=\"font-weight: 400;\">along with dinner, lunch and breakfast.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also include sugary desserts or sweets with processed sugar as part of this diet, but it should be in small servings and less than thrice a week.<\/span><\/p>\n<h2><strong id=\"How-does-the-DASH-diet-benefit-people-with-hypertension?\">DASH for people with hypertension<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here is how you can benefit from the DASH diet, especially if you have hypertension.\u00a0<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Reduces high blood pressure levels: <\/b><span style=\"font-weight: 400;\">A DASH diet can help you greatly decrease <strong>high blood pressure levels.<\/strong> Just 2 weeks of following this diet can help you lower your <strong>systolic blood pressure <\/strong>by fourteen points.<\/span><\/li>\n<li aria-level=\"1\"><b>Improves bone strength: <\/b><span style=\"font-weight: 400;\">DASH diet contains all the essential nutrients required to strengthen your bones and reduce the risk of osteoporosis. This is especially true because of the increased calcium intake from dairy products and veggies.\u00a0 \u00a0 <\/span><b>\u00a0<\/b><\/li>\n<li aria-level=\"1\"><b>Reduces bad cholesterol levels and risk of metabolic diseases: <\/b><span style=\"font-weight: 400;\">A balanced DASH diet can help reduce the risk of metabolic disorders such as diabetes, cerebrovascular and cardiovascular diseases. A balanced diet leads to low sugar consumption, which lowers <strong>bad cholesterol levels<\/strong> and blood pressure.\u00a0\u00a0\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Reduces the risk of gout: <\/b><span style=\"font-weight: 400;\">Helps reduce uric acid levels, which can help people suffering from hyperuricemia.<\/span><b>\u00a0\u00a0\u00a0\u00a0<\/b><\/li>\n<\/ul>\n<h3><b>Does the DASH diet help everyone?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">It is advisable to control your salt intake to reduce the risk of blood pressure or hypertension. So, while this diet is designed specially for individuals with high blood pressure levels, anyone can partake in this diet to keep their blood pressure levels in check.\u00a0<\/span><\/p>\n<h3>Healthy DASH cooking techniques<\/h3>\n<p><span style=\"font-weight: 400;\">Here are some of the healthy DASH food cooking techniques that you can use to eat safe and healthy meals:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Spice it up<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Add various flavors without using excess salt or fat. Try onions, spices, vinegar, peppers, gingers and garlic powder to add that zing to your meal.\u00a0\u00a0<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Use healthy cooking techniques<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unhealthy cooking habits can sabotage your efforts to stick to the DASH diet. Rinse canned food products to get rid of excess sodium.\u00a0<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Create lower-fat alternatives<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Use fat-free milk alternatives and prepare light stews. Add veggies, brown rice, tofu, or try whole-wheat recipes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow a DASH Diet food list to reap incredible health benefits. Continue eating healthily to live healthily.\u00a0<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">To eat healthier, consider adding vegetables to both your lunch and dinner. Incorporate fruit into your meals and snacks, and try to limit your use of butter.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">A DASH diet food list should include grains, vegetables, fruits, and dairy products.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Enhance your meals with flavorful spices, use healthy cooking techniques, and create lower-fat alternatives to enjoy nutritious dishes.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. 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lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/10\/ABHI_banner_Nutrition_Desktop.gif\" alt=\"ABHI_banner_Nutrition_Desktop\" width=\"686\" height=\"124\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 686px; --smush-placeholder-aspect-ratio: 686\/124;\" \/><\/a><\/p>\n<p><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/campaign\/longer?source=v3_ola_1&amp;utm_source=social&amp;utm_medium=fb&amp;utm_campaign=chronic&amp;utm_content=BlgFtrProdBan-NutritionSep23\"><img decoding=\"async\" class=\"alignnone size-full wp-image-60144 show-mobile lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/10\/ABHI_banner_Nutrition_Mobile.gif\" alt=\"ABHI_banner_Nutrition_Mobile\" width=\"400\" height=\"400\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 400px; --smush-placeholder-aspect-ratio: 400\/400;\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you suffer from high blood pressure, your diet plays an important role. The DASH&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":60156,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3118,8,833,4232],"tags":[2829,2833,2832,2831,2830],"class_list":["post-60151","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blood-pressure","category-lifestyle-conditions","category-diet-and-nutrition","category-tips-facts-diet-and-nutrition","tag-dash-diet","tag-dash-diet-food-list","tag-dash-diet-for-hypertension","tag-dash-diet-full-form","tag-diet-to-lower-blood-pressure"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Does Dash Diet Help Lower Blood Pressure | Activ Living<\/title>\n<meta name=\"description\" content=\"Dash Diet is a healthy way to lower your blood pressure and improve your heart health. 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