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What’s A Good High Blood Pressure Diet Menu?

August 26, 2021

It’s no secret that eating well can go a long way to keeping you healthy. The foods you eat also have a significant impact on your heart health, including your blood pressure. If yours is already high, it’s vital that you follow a good high blood pressure diet menu.

Eating lots of animal-based products (meats) is one of the main causes of diseases such as obesity, diabetes and cardiovascular disease. These diseases, as well as high blood pressure, can all be managed and even avoided by following a more plant-based diet. A good high blood pressure diet menu will be predominantly plant-based.

But which one is the best? Let’s find out.

What is the DASH Diet?

The best diet for high blood pressure is the DASH diet. It stands for Dietary Approaches to Stop Hypertension.

Research shows that this diet can lower high blood pressure in just two weeks' time. It goes easy on fats, red meat and sweets, but any good high blood pressure diet menu will be rich in fruits, veggies, and low-fat dairy products. The DASH diet employs all of the above and it lowers blood pressure as well as any medication can.

It has also been shown to lower "bad" cholesterol levels. And the diet, which also incorporates fish, poultry, nuts, and whole grains — appears to have even greater blood pressure-lowering benefits when people also consume less salt.

And check out this new research from the Archives of Internal Medicine: The DASH diet may help women significantly lower their risk of heart disease and stroke!

"It's a very healthy diet; there's no downside," says Eva Obarzanek, a research nutritionist at the National Heart, Lung, and Blood Institute, project officer for much of the earlier DASH research. "I think it should be recommended for everybody, with or without high blood pressure."

The High Blood Pressure Diet Menu

The DASH plan can be tailored to meet a person's daily calorie needs, but based on 2,000 calories per day, might include:

  • 6 to 8 servings of whole grains
  • 4 to 5 servings of vegetables
  • 4 to 5 servings of fruits
  • 2 to 3 servings of fat-free or low-fat dairy products
  • 6 or fewer ounces of lean meats, like poultry or fish
  • 2 to 3 servings of fats and oils

Nuts, seeds and legumes should be sprinkled in throughout the week — about 4 to 5 servings.

And sweets should be limited to 5 or fewer servings per week.

Take Hold Of Your Health

Following the DASH diet is a great way to take control of your health. It’s not only a good high blood pressure diet menu to follow, but it will improve your health in other ways, too. You’ll find that you’ll lose weight and decrease your risk for a number of diseases and conditions.

Another way you can eat healthier is by following the Dietary Guidelines of America. You can find lots of good eating tips by knowing what you’re supposed to eat and how much.

If you don’t want to sift through the entire resource page by page, we have broken it down to the most important information. Our “Ultimate Guide To The Dietary Guidelines” will help you determine what diet is best for you.

U.S. Dietary Guidelines