DASH Diet for Blood Pressure
DASH (Dietary Approaches to Stop Hypertension) is a proven blood-pressure-lowering diet. Reduces sodium, enriches potassium + magnesium + calcium. Within 2 weeks, systolic pressure drops 8-14 mmHg.
DASH Principles
Sodium: 2300 mg/day (1 tsp) max, ideal 1500. Vegetables 4-5 portions, fruits 4-5. Whole grains 6-8. Low-fat dairy 2-3. Lean protein, nuts few times/week. Sugar and fat minimal.
High-Potassium Foods
Banana, potato, spinach, beans, melon, orange, tomato. Potassium balances sodium — lowers blood pressure.
Practical Salt Reduction
Processed foods 75% sodium source — cook fresh. Read labels — 'low sodium' < 140 mg/serving. Use spices, lemon, garlic instead of salt. Ask for 'no salt' at restaurants.
Frequently Asked Questions
Does DASH cause weight loss?▼
Not directly designed for it but supports portion control. Calorie deficit yields weight loss.
Scientific References
- Sacks FM (2001) DASH-Sodium trial. NEJM.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.