The DASH diet includes foods that are rich in potassium, calcium, and magnesium. These nutrients help control blood pressure. The diet limits foods that are rich. The DASH diet is a healthy eating plan developed to treat or prevent high blood pressure (hypertension).
The regular DASH diet program recommends no more than 1 teaspoon (2,300 mg) of sodium per day, which is in line with most national guidelines. These low-salt DASH diet results were most impressive among people who already had high blood pressure and lowered systolic blood pressure by an average of 12 mmHg and diastolic blood pressure by 5 mmHg (. The DASH diet is a flexible and balanced eating plan that helps achieve a life-long, heart-healthy eating style. Interestingly, the DASH diet has been shown to lower blood pressure in both healthy people and people with high blood pressure.
The DASH diet is lower in sodium than a typical American diet, which can contain a whopping 3,400 milligrams (mg) of sodium or more per day. While studies on the DASH diet found that the biggest reductions in blood pressure were experienced by those with the lowest salt intake, the health and lifespan benefits of restricting salt are ambiguous. Given that the DASH diet omits many high-fat, sugary foods, people may find that they automatically reduce their calorie intake and lose weight. Other daily nutritional goals of the DASH diet include limiting carbohydrates to 55% of daily calories and dietary cholesterol to 150 mg.
One of the steps your doctor may recommend to lower your high blood pressure is to start using the DASH diet. The DASH diet lowers blood pressure even more effectively when combined with physical activity (1. In addition to lowering blood pressure, the DASH diet offers a number of potential benefits, including weight loss and a lower risk of cancer. What’s more, the DASH diet is very similar to the standard low-fat diet, which has not been shown in large controlled trials to reduce the risk of dying from heart disease (39, 40).