DASH Diet: Lower Blood Pressure with Dietary Changes | American Heart Association

According to the American Heart Association, hypertension, or high blood pressure, inflicts roughly one in three adults in the United States. Fortunately, what you eat can play a significant role in controlling your blood pressure.

The Facts

• The National Institutes of Health (NIH) advocates the DASH diet (dietary approaches to stop hypertension) to lower blood pressure.

Fruits and Vegetables

• Aim for four to six servings of fruit and four to six servings of vegetables daily. The potassium in many fresh fruits is beneficial for lowering blood pressure.

Grains

• Shoot for seven to eight servings of grains daily. At least three servings should be complex carbohydrates, such as whole bran or oats, rather than refined flour.

Dairy Products

• Aim for two to three servings of low-fat or fat-free dairy products daily. Getting adequate calcium helps to control hypertension.

Protein

• Aim for two servings of fresh fish, meat or poultry daily. Add four to five servings of nuts, seeds and legumes per week for heart-healthy benefits.

Fats, Sweets and Oils

• Limit these foods to two to four servings daily. Choosing healthy fats, such as flaxseed oil, can help lower blood pressure.