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Fight High Blood Pressure with the DASH Diet - Part 1

April 13, 2012

DASH is an acronym for “Dietary Approaches to Stop Hypertension”, and it is widely regarded as the ultimate eating plan for lowering high blood pressure. Studies have shown that the DASH diet can help reduce blood pressure significantly in as little as two weeks.

foods to fight high blood pressureBasically, the DASH eating plan requires you to increase consumption of healthy foods and cut back on foods that are detrimental to your blood pressure. Foods that you should consume more include vegetables, fruits, whole grain products, low-fat dairy products, fish, poultry, nuts, and foods that are high in potassium, magnesium, and calcium, and those that you should eat less are red meat, sweets, and foods that contain high amounts of cholesterol, saturated fat, and total fat.

Here is a list of the food groups that are recommended in the DASH diet and their suggested serving amounts:

  • Grains: 7-8 servings a day
  • Vegetables: 4-5 servings a day
  • Fruits: 4-5 servings a day
  • Low-fat dairy products: 2-3 servings a day
  • Fish, poultry, and meat: 2 or less servings a day
  • Nuts, dry beans, and seeds: 4-5 servings a week
  • Fats and oils: 2-3 servings a day
  • Sweets: less than 5 servings a week

And here are the suggested serving sizes for some of the recommended foods:

  • 1 slice of bread
  • ½ cup of cooked pasta or rice
  • 1 cup of raw vegetables or fruits
  • ½ cup of cooked vegetables or fruits
  • 3 ounces of cooked meat
  • 3 ounces of tofu
  • 8 ounces of milk
  • 1 teaspoon of olive oil