Dietary Approaches to Stop Hypertension

Diet Helps To Control Your Blood Pressure

DASH emphasizes to reduce the sodium in your daily food to help lowering blood pressure, DASH means Dietary Approaches to Stop Hypertension, too much sodium increases the volume of blood in our blood stream and results in high blood pressure in vessel, thus causes heart attack, stroke, heart failure, cardiovascular disease,stomach cancer, osteoporosis, kidney stones and headaches, furthermore the weight gain and bloating as a result of water retention.

The standard DASH Dietary Guidelines explains to keep daily sodium intake to less than 2,300 mg a day. While the AHA(American Heart Association) recommends 1,500 mg a day of sodium all adults. However you need talk to your physician for private health advice bases on your area and your local food tradition. Take a regular health check-up on monthly basis and find health kiosks here.

How To Eat


Grains can be in bread, cereal, rice and pasta. Oats are healthiest grains on earth. They’re a gluten-free whole grain and a great source of essential vitamins, minerals, dietary fiber and antioxidants. The dietary fiber can help Intestinal peristalsis and improve digestion, dietary fiber also contains high β – glucan, which can significant control high blood pressure, and help to reduce cholesterol and glucose, Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.


Fungus(wood ear), Broccoli, potatoes, tomatoes, carrots, and other vegetables are full of fiber, vitamins, and potassium and magnesium.

Broccoli is full of fiber, potassium, calcium, magnesium, and vitamin C. Potassium and magnesium relax blood vessels and improve blood flow. Vitamin C is an antioxidant that increases your blood vessels elasticity and retains nitric oxide which loosen up blood vessels. higher dietary intake of the glutamic acid amino acid via vegetables such as broccoli, was linked to lower blood pressure, another compound in broccoli, glucoraphanin, may also reduce risk of high blood pressure, cardiovascular disease and stroke.

According to Chinese tradition medicine practitioners, eating dried and cooked wood ear can have health benefits for people with high blood pressure or cancer, and can prevent coronary heart disease and arteriosclerosis. It may also reduce LDL cholesterol and aortic atherosclerotic plaque.


Apple an kiwi fruit are recommended for low sodium fruits, “an apple a day, keep doctor away”, while Kiwis are small fruits that bring a lot of flavor and plenty of health benefits. Their green flesh is sweet and succulence. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have abundant antioxidants and with lots of fiber.


Cheese, milk, yogurt are main sources of calcium, vitamin D and protein. choose dairy products that are low-fat or fat-free otherwise they make you fat.

Lean meat, poultry and fish

Meat contains protein, B vitamins, iron and zinc. Choose lean varieties and less than 6 one-ounce servings a day. Eat less meat and eat more vegetables.

Nuts, seeds and legumes

Sunflower seeds, kidney beans, almonds, peas, lentils and other foods are nature sources of magnesium, potassium and protein, they’re also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease.

Alcohol and Caffeine

Drinking more alcohol can enhance blood pressure. The Dietary Guidelines recommends that men limit alcohol to no more than two drinks a day and women to one or less.

The DASH diet doesn’t clarify caffeine consumption. The influence of caffeine on blood pressure is still under investigation. While caffeine can cause your blood pressure to rise at least in a short time.

High Sodium Diets Which You Need To Notice

Below are high sodium diets which you need to notice:

  • Salted nuts
  • Pizza, croutons and salted crackers
  • Frozen breaded meats and dinners, such as burritos and pizza
  • Canned entrees, such as ravioli, spam and chili
  • Buttermilk
  • Regular and processed cheese, cheese spreads and sauces
  • Cottage cheese
  • Bread and rolls with salted tops
  • Quick breads, self-rising flour, biscuit, pancake and waffle mixes
  • Soy sauce, seasoning salt, other sauces and marinades
  • Prepackaged, processed mixes for potatoes, rice, pasta and stuffing
  • Beans canned with salt added
  • Vegetables made with ham, bacon or salted pork
  • Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots
  • Salted butter or margarine
  • Instant pudding and cake
  • Large portions of ketchup, mustard commercially prepared pasta and tomato sauces and salsa
  • Regular canned and dehydrated soup, broth and bouillon
  • Bottled salad dressings, regular salad dressing with bacon bits
  • Regular canned vegetables and vegetable juices
  • Olives, pickles, sauerkraut and other pickled vegetables
  • Cup of noodles and seasoned ramen mixes

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