The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that is rich in fruits, vegetables, whole grains, and low-fat dairy products, and is lower in saturated and total fat, cholesterol, and red meat. It is rich in nutrients that are important for blood pressure control, such as potassium, calcium, and magnesium.
Here are some general guidelines on what to eat and avoid on the DASH diet:
Foods to eat:
- Fruits: Aim for at least 4-5 servings of a variety of fruits per day. Choose fresh, frozen, or canned fruits that are low in added sugars.
- Vegetables: Aim for at least 4-5 servings of a variety of vegetables per day. Choose fresh, frozen, or canned vegetables that are low in sodium.
- Grains: Choose whole grains, such as whole wheat, oats, quinoa, and brown rice, over refined grains, such as white bread and pasta. Aim for at least 6-8 servings of grains per day.
- Lean protein sources: Choose lean protein sources, such as chicken, turkey, fish, beans, and tofu, over higher fat meats, such as beef and pork. Aim for at least 2 servings of protein per day.
- Low-fat dairy: Choose low-fat or fat-free milk, yogurt, and cheese to help lower your intake of saturated and total fat. Aim for at least 2-3 servings of dairy per day.
Foods to limit or avoid:
- Sodium: Limit your intake of sodium to less than 2,300 milligrams per day. This includes both the sodium that is naturally present in food and the sodium that is added during processing and cooking.
- Saturated and total fat: Limit your intake of saturated fat to less than 7% of your daily calories and total fat to less than 25% of your daily calories. This includes fats from animal sources, such as butter and lard, and plant sources, such as vegetable oils.
- Cholesterol: Limit your intake of cholesterol to less than 300 milligrams per day. This includes cholesterol from animal sources, such as eggs and meat, and cholesterol that is added to foods during processing, such as some types of baked goods and snack foods.
- Red meat: Choose lean protein sources, such as chicken, turkey, and fish, over higher fat meats, such as beef and pork. Limit your intake of red meat to a few times per week.
DASH Diet Foods
| Food | Pros | Cons | Tips |
|---|---|---|---|
| Apple cider vinegar | May help to lower blood pressure | Can cause gastrointestinal upset if consumed in large amounts | Consume 1-2 tablespoons per day mixed with water or added to a salad dressing |
| Garlic | May help to lower blood pressure and improve cholesterol levels | Can cause bad breath and body odor | Consume 2-4 cloves of fresh garlic per day, or use garlic supplements as directed |
| Beets | Rich in nitrates, which may help to lower blood pressure | Can cause urine and stool to turn red | Consume 1-2 cups of beet juice or 1/2 cup of cooked beets per day |
| Hibiscus tea | Rich in antioxidants and may help to lower blood pressure | Can interact with certain medications and may cause allergic reactions in some people | Drink 1-2 cups of hibiscus tea per day |
| Green tea | Rich in antioxidants and may help to lower blood pressure | Can contain caffeine, which may cause insomnia and other side effects in some people | Drink 1-2 cups of green tea per day |
| Leafy greens | High in potassium, which can help lower blood pressure | Can have a bitter taste | Add to salads or smoothies for a boost of nutrients |
| Berries | Rich in antioxidants, which can help improve blood flow and lower blood pressure | Can be expensive | Buy frozen berries to save money and use in smoothies or as a topping for oatmeal or yogurt |
| Skim milk and yogurt | High in calcium and vitamin D, which can help regulate blood pressure | Can be low in flavor | Add fruit or honey for flavor, or use in smoothies or baked goods |
| Oatmeal | High in fiber, which can help lower cholesterol and regulate blood pressure | Can be bland on its own | Add fruit, honey, or spices for flavor |
| Salmon and other fatty fish | High in omega-3 fatty acids, which can help improve blood flow and lower blood pressure | Can be expensive | Try incorporating fish into meals a few times per week, and opt for cheaper varieties such as canned salmon or trout |
| Nuts and seeds | High in healthy fats, protein, and fiber, which can help regulate blood pressure | Can be high in calories if eaten in large quantities | Try incorporating a small handful of nuts or seeds into your daily diet as a healthy snack |
| Dark chocolate | Contains flavonoids, which can help lower blood pressure | Can be high in sugar and calories if eaten in large quantities | Enjoy a small amount of dark chocolate as a occasional treat, or use it in small amounts in cooking or baking |
What is the best fruit juice for high blood pressure?
Fruit juice can be a good source of nutrients, such as potassium, which is important for blood pressure control. However, it’s important to choose fruit juice that is low in added sugars and sodium. Some good options include:
100% fruit juice: Choose 100% fruit juice that is low in added sugars and sodium. Some options include orange juice, grapefruit juice, and tomato juice.
Vegetable juice: Vegetable juice, such as tomato juice, can be a good source of potassium and other nutrients that are important for blood pressure control. Choose vegetable juice that is low in sodium.
Coconut water: Coconut water is a good source of potassium and can be a good alternative to fruit juice. Choose coconut water that is unsweetened and has no added sugars.
It’s important to note that fruit juice should be consumed in moderation as part of a healthy diet. It’s generally recommended to consume no more than one serving of fruit juice per day (4-6 ounces).
Are pineapples good for high blood pressure?
Pineapples are a good source of nutrients that may be beneficial for blood pressure control, including potassium, vitamin C, and fiber. Potassium is an important nutrient that helps to regulate blood pressure by balancing the effects of sodium in the body. Vitamin C is an antioxidant that may help to reduce inflammation and lower blood pressure. Fiber may help to lower blood pressure by reducing the absorption of cholesterol and fat in the body.
However, it’s important to note that while pineapples may have potential benefits for blood pressure control, they should be consumed as part of a healthy diet that includes a variety of other nutrients that are important for blood pressure control, such as fruits, vegetables, whole grains, and low-fat dairy products. Engaging in regular physical activity and maintaining a healthy weight can also help to control blood pressure.
It’s also worth noting that pineapple is high in natural sugars, so it’s important to consume it in moderation as part of a balanced diet. The American Heart Association recommends consuming no more than 150 calories (about 1 cup) of fruit per day for most women and no more than 200 calories (about 1 1/3 cups) of fruit per day for most men.
Is tapioca good for high blood pressure?
Tapioca is a starchy root that is commonly used to make tapioca pearls, which are often used in puddings and other desserts. Tapioca is generally considered to be a low-nutrient food, as it is low in fiber and does not contain significant amounts of other nutrients such as vitamins and minerals.
There is limited research on the potential effects of tapioca on blood pressure. However, some studies have suggested that high intake of refined carbohydrates, such as those found in tapioca, may be associated with an increased risk of high blood pressure.
It’s important to note that tapioca should not be relied upon as a significant source of nutrients in the diet and should be consumed in moderation as part of a healthy, balanced diet that includes a variety of other nutrient-rich foods, such as fruits, vegetables, whole grains, and low-fat dairy products. Engaging in regular physical activity and maintaining a healthy weight can also help to control blood pressure.
Is spinach helpful for a high blood pressure patient?
Spinach is a leafy green vegetable that is rich in a variety of nutrients that may be beneficial for blood pressure control, including potassium, magnesium, and calcium. Potassium is an important nutrient that helps to regulate blood pressure by balancing the effects of sodium in the body. Magnesium and calcium are minerals that may help to relax blood vessels and reduce blood pressure.
In addition to these nutrients, spinach is also a good source of fiber, which may help to lower blood pressure by reducing the absorption of cholesterol and fat in the body.
There is some evidence to suggest that increasing intake of fruits and vegetables, such as spinach, may be associated with lower blood pressure. However, it’s important to note that while spinach may have potential benefits for blood pressure control, it should be consumed as part of a healthy diet that includes a variety of other nutrients that are important for blood pressure control, such as fruits, vegetables, whole grains, and low-fat dairy products.
Are eggs allowed on the dash diet?
Eggs are a good source of protein and nutrients and can be included as part of a healthy diet, including the DASH (Dietary Approaches to Stop Hypertension) diet. However, it’s important to choose egg products that are low in saturated and total fat, such as egg whites or egg substitutes, rather than whole eggs or egg yolks, which are higher in cholesterol.
The DASH diet recommends limiting intake of cholesterol to less than 300 milligrams per day. One large whole egg contains about 186 milligrams of cholesterol, so it’s important to be mindful of your overall intake of cholesterol-containing foods, including eggs, when following the DASH diet.
Are potatoes allowed on dash diet?
Potatoes can be included as part of a healthy diet, including the DASH (Dietary Approaches to Stop Hypertension) diet, as they are a good source of nutrients, including potassium, vitamin C, and fiber.
Potassium is an important nutrient that helps to regulate blood pressure by balancing the effects of sodium in the body. Vitamin C is an antioxidant that may help to reduce inflammation and lower blood pressure. Fiber may help to lower blood pressure by reducing the absorption of cholesterol and fat in the body.
However, it’s important to choose potatoes that are prepared in a healthy way, such as baked or boiled, rather than fried or loaded with high-fat toppings, such as butter, sour cream, and cheese. It’s also a good idea to pair potatoes with other nutrient-rich foods, such as vegetables, to create a balanced meal.
Can you drink alcohol on the dash diet?
Moderate alcohol consumption may be included as part of a healthy diet, including the DASH (Dietary Approaches to Stop Hypertension) diet. However, it’s important to consume alcohol in moderation, as excessive alcohol intake can increase blood pressure and contribute to other health problems.
The 2015-2020 Dietary Guidelines for Americans defines moderate alcohol intake as up to one drink per day for women and up to two drinks per day for men. One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits.
It’s important to note that the potential benefits of moderate alcohol intake on blood pressure may vary depending on individual factors, such as age, weight, and overall health status. Some people may be more sensitive to the effects of alcohol on blood pressure and should be cautious when consuming alcohol.
Can you drink wine on the dash diet?
Moderate consumption of wine may be included as part of a healthy diet, including the DASH (Dietary Approaches to Stop Hypertension) diet. However, it’s important to consume wine in moderation, as excessive alcohol intake can increase blood pressure and contribute to other health problems.
Can you drink coffee on dash diet?
Coffee can be included as part of a healthy diet, including the DASH (Dietary Approaches to Stop Hypertension) diet, as it is a good source of antioxidants and may have potential health benefits, such as improving cognitive function and reducing the risk of certain diseases, such as Parkinson’s disease and type 2 diabetes.
However, it’s important to consume coffee in moderation, as excessive caffeine intake can increase blood pressure and contribute to other health problems. The American Heart Association recommends consuming no more than 400 milligrams of caffeine per day, which is equivalent to about 4 cups of coffee.
It’s also important to choose coffee that is prepared in a healthy way, such as black or with a small amount of low-fat milk or plant-based milk, rather than with added sugars and high-fat creamers.
Can you eat bread on the dash diet?
Bread can be included as part of a healthy diet, including the DASH (Dietary Approaches to Stop Hypertension) diet, as long as it is chosen wisely. The DASH diet recommends choosing whole grain breads over refined grain breads, as whole grains are rich in fiber and other nutrients that may be beneficial for blood pressure control.
When choosing bread, look for options that are made with whole grains, such as whole wheat, oats, or rye, rather than refined grains, such as white flour. Look for breads that are lower in saturated and total fat and added sugars. It’s also a good idea to choose breads that are fortified with nutrients, such as folic acid, which is important for heart health.
Can you eat peanut butter on the dash diet?
Peanut butter can be included as part of a healthy diet, including the DASH (Dietary Approaches to Stop Hypertension) diet, as long as it is consumed in moderation. Peanut butter is a good source of protein and nutrients, such as vitamin E, magnesium, and potassium, which are important for blood pressure control.
However, peanut butter is also high in fat and calories, so it’s important to consume it in moderation as part of a balanced diet. The DASH diet recommends limiting intake of saturated and total fat to less than 7% and 25% of daily calories, respectively. One serving of peanut butter is about 2 tablespoons, which contains about 190 calories and 16 grams of fat.
When choosing peanut butter, look for options that are lower in saturated and total fat and added sugars. It’s also a good idea to choose natural peanut butter, which does not contain added sugars or oils, over processed peanut butter.
In conclusion, the DASH (Dietary Approaches to Stop Hypertension) diet is a scientifically-proven eating plan that can help to lower blood pressure and improve overall health.
By including a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, and low-fat dairy products, and choosing lean protein sources, such as chicken, turkey, fish, beans, and tofu, over higher fat meats, such as beef and pork, you can effectively manage your blood pressure and reduce your risk of heart disease and stroke.
If you’re interested in trying the DASH diet, be sure to check out our free DASH diet meal plan for delicious, easy-to-follow recipes and tips for success. With our meal plan, you can get started on the path to better health and lower blood pressure today!
