Do exercises that get your heart pumping. The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. The DASH diet and the control diet at the lower salt levels were both successful in lowering blood pressure, but the largest reductions in blood pressure were obtained by eating a combination of these two i. The higher the BP, the greater is the chance of heart attack, heart failure, stroke, and kidney disease. Where to Find More Information. But caffeine can cause your blood pressure to rise at least temporarily. It is low in saturated fat and high in fiber, an eating style that is recommended for everyone. And with the DASH diet, you can have both. One of the unique features of the DASH study was that dietary patterns rather than single nutrients were being tested. Clinical Nutrition. It includes foods low in total fat, saturated fat, and cholesterol, and lots of fruits, vegetables, and whole grains.
Related Stories. Become an Insider. News Reveals Best Diets Rankings for “. By Mayo Clinic Staff. DASH eating plan. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. Nonpharmacologic prevention and treatment of hypertension. You don’t have to banish sweets entirely while following the DASH diet — just go easy on them. One teaspoon of table salt has 2, mg of sodium.
Also note that the values for nutritional information may vary according to specific what of does you use or changes you make in meal preparation. Fish diet the second tier, with at least two servings stand suggested. American Dash Association. Effects of the DASH diet alone and in combination with exercise and weight loss on blood pressure and cardiovascular biomarkers wwhat men and women with high blood pressure: the ENCORE study. Feehally J, et al. It includes stnad, fish, poultry, nuts, and beans, and is limited in sugar-sweetened foods and beverages, red meat, and added fats.