A Typical Dash Diet Plan For Lowering Blood Pressure

The typical DASH diet plan can lower your risk of heart attacks and strokes in just 14 days through simple changes to your diet and by switching to foods that lower blood pressure.

The DASH Diet

Hypertension, the medical term used to identify high blood pressure, affects millions of people around the world and is commonly treated by a range of antihypertensives. The newest approach to lower blood pressure is the DASH diet. The term DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is based upon extensive research sponsored by the National Institute of Health, which found in trials that a diet low in fat and high in vegetables, fruits, and low fat dairy foods significantly and quickly lowers blood pressure. The results of the studies have shown that the DASH diet can also help lower cholesterol and when accompanied with weight loss can reduce insulin resistance. On a long term basis it reduces the risk of stroke and heart disease as well as providing protection against osteoporosis and cancer.

The Dash Diet Plan

There are now two versions of this hypertension diet, the DASH diet and the low-sodium DASH diet that has even lower amounts of sodium and therefore reduces blood pressure even more. The typical DASH diet is low in cholesterol, and rich in potassium, calcium and magnesium as well as protein and fiber: in a 2000 calorie diet you will get about 4700mg potassium, 500mg of magnesium and 1240mg of calcium. The table below gives you a brief overview of how much of each food group an individual on a 2000 calorie DASH diet eating plan needs to consume:

Food Group	Servings	Examples	Benefits
Whole Grains	6-8 per day	oatmeal, whole meal bread, cereals	Carbohydrates and fiber
Fruits and Vegetables	4-6 per day	broccoli, collards, spinach, beans, tomatoes	Potassium, magnesium and fiber
Fat free or low fat dairy	3-4 per day	low fat milk, yoghurt and cheese	Calcium, potassium, magnesium and protein
Lean Meats, poultry and fish	2 or less per day	lean cuts of meat, preferably white meat and fish	Protein and magnesium
Nuts, seeds and beans	4-5 per week	kidney beans, walnuts, sunflower seeds, lentils, almonds	Magnesium, potassium, protein and fiber
Fats and Oils	2-3 per day	olive and canola oil, avocados	Essential fats

Since the hypertension diet is higher in fiber than you may normally be used to, it may cause bloating and gas and individuals are advised to switch over gradually to this diet. It is always advisable to consult a health care practitioner to ensure that the DASH diet is appropriate for you. The DASH diet is an eating plan that is heart healthy and can be used for the whole family. Start your way to a healthier life today!

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Disclaimer: The information provided on this website is for reference purposes only, and is not intended as medical or professional advice. Always consult a healthcare professional before commencing a diet or exercise program

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