Dash Diet: How does it help to Reduce Blood Pressure?

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a diet rich in fruits, vegetables, low fat or nonfat dairy. It is a healthy eating approach that helps to treat or prevent hypertension. It is also a high fiber and moderate fat diet.


The researchers found that the issue of high BP was less common in people who followed a plant-based diet. This is why the DASH diet focuses on fruits, vegetables, and whole grains. The diet also contains some lean protein sources like chicken, fish, and beans. The diet is low in red meat, salt, added sugars, and fat.

There are two versions of the diet to meet your health needs: Standard and low sodium DASH diet.

In the standard diet, you can consume up to 2,300 mg of sodium a day. In the lower sodium diet, you can consume up to 1,500 mg of sodium a day. Both versions aim to reduce the amount of sodium in your diet.

The DASH diet is rich in potassium, magnesium, calcium, and fiber.  By following this diet, you may be able to reduce your blood pressure by a few points in just two weeks. Beyond reducing blood pressure, the DASH eating plan lowers cholesterol and makes it easy to lose weight.

ALSO READ: Ketogenic Diet: The Shocking Origin Story You should know