DASH: Eat your way to lower blood pressure

Spread of foods that lower blood pressure

What is DASH?

DASH stands for Dietary Approaches to Stop Hypertension.

This eating plan is based on research studies sponsored by the National Heart, Lung, and Blood Institute. It can help lower high blood pressure and improve cholesterol levels.

How can I follow it?

  • Fill up on healthy vegetables, fruits, and whole grains.
  • Eat a mix of fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.
  • Limit foods that are high in saturated fat.
  • Limit sugary beverages and sweets.

What else can I do to help lower my blood pressure?

Along with DASH, staying active, maintaining a healthy weight, and not smoking can help lower your blood pressure. If you drink alcohol, cutting back to no more than one drink a day can also help.

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