DASH stands for Dietary Approaches to Stop Hypertension. It is an approach to healthy eating that can help control blood pressure numbers.
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While rich in fruits, vegetables and lean protein, the DASH diet restricts sodium, added sugar, high processed foods and unhealthy fats.
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What to eat
The DASH diet doesn't list specific foods. You can focus on consuming whole grains, fruits, vegetables, low-fat dairy, nuts, seeds, legumes and lean protein.
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What to avoid
When following a DASH diet, it is advised to limit the consumption of high sodium foods, red meat, saturated fat, sugary beverages and added sugar.
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Sodium
It is important to reduce sodium or salt intake to control BP. But eating too little salt can also be harmful to your health. So, eat in moderation.
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Alcohol and caffeine
Drinking too much alcohol and caffeine is linked with elevated blood pressure. Therefore, you should limit alcohol and caffeine use.
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Tip
DASH diet when paired with physical activity can work effectively in lowering blood pressure. Exercise for at least 30 minutes a day.
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Other benefits
Not just lower BP, the DASH diet may also aid in weight loss and lower the risk of diabetes, heart disease and metabolic syndrome.