Lower Your Blood Pressure with the Dash Diet

dash diet

Do you have high blood pressure? Take a look at the DASH diet, which claims to help lower blood pressure and help you lose weight.

The DASH diet received high marks from an expert panel set up by the US News and World Report. The publication named it the healthiest diet on November 1, 2011. This praise is something dieters who’ve tried DASH were not surprised over.

“I felt so much better on this diet and with exercise I was able to cut my blood pressure medication in half,” said Jen Conner, a lifelong dieter.

Get the details on how this diet works, so you can decide whether or not it is right for you.

What exactly is the DASH Diet?

The DASH is based on the book The DASH Diet Action Plan. It includes healthy foods like fruits, vegetables, legumes, seeds and lean protein. If you’re not used to eating many fruits and vegetables, this diet may be an adjustment at first as it requires consuming a lot of these types of foods.

It is a high fiber, nutrient rich diet that claims to lower high blood pressure in 14 days or less.

Get Started

The amount of food you’ll eat is based on how many calories you need to consume to either maintain or reduce your current weight. Let’s look at the example for a 2,000 calorie DASH diet. All values are daily unless otherwise noted.

  • 2-1/2 cups of fruit
  • 2-1/2 cups of vegetables
  • 2-3 cups of low-fat dairy
  • 6-8 ounces of whole grain
  • 6 ounces lean protein (chicken, turkey, etc.)
  • Nuts, seeds and legumes should be consumed 5 days out of the week
  • 2-3 teaspoons oil

You can have sugary treats and alcohol, but only very occasionally. Think one treat a week and not one treat per day.

Get More Info

DASH is not the easiest diet to stick to. It requires control and determination. However, the health benefits you’ll receive will be worth the effort. Learn more about Dash at:

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Crabby Housewife

Crabby Housewife

Lori is a full-time housewife and writer, living in the Midwest with her husband of 27 years – they have two daughters. They have a house full of pets and her house is never quite perfect.