According to a report, the DASH diet plan is the best diet plan for high blood pressure. For this diet plan, research was done at the US National Institute of Health, which confirmed that the problem of 'high BP' can be cured with the DASH diet plan without treatment. Along with high BP, it also helps in reducing heart disease, cancer, diabetes, and weight. Along with this, it also reduces the level of bad cholesterol in the body. So if you are facing the problem of high blood pressure, then follow the DASH diet plan and get a fit and healthy life.
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(Read More - What You Need to Know About High Blood Pressure)
- What is the DASH diet plan and how does it work?
- DASH diet plan for high blood pressure
- The DASH diet plan is safe for high blood pressure
- Takeaway
What is the DASH diet plan and how does it work?
There is very little sodium in the DASH diet plan. According to this diet plan, you reduce the consumption of sodium by 1500 mg in a day, which is equal to about 2 to 3 teaspoons of salt. The DASH diet plan is high in vegetables, fruits, whole grains, fish, chicken, and dry fruits, while the amount of fat is low. Along with this, it also contains a high amount of nutrients like potassium, magnesium, calcium, fiber, and protein.
Apart from this, you can include fruits and vegetables like potatoes, tomatoes, orange juice, banana, plums, raisins, etc. in your diet plan, because they contain a lot of potassium. Keep in mind that salt should be eaten in moderation. Lime, garlic, chili, or spices can be used instead of salt.
How DASH Diet Plan Works - DASH Diet Plan is a very easy diet plan. Under this diet plan, you eat more and more natural foods, such as vegetables, fruits, dry fruits, fish, chicken, mutton, beans, etc. Apart from this, take low-fat dairy products and small amounts of protein. The main objective of the DASH diet plan is to reduce the consumption of foods containing salt or sodium because due to its excess, blood pressure increases and obesity and other diseases are also promoted.
Normally people consume 3400 mg of sodium daily while according to DASH Tight plan you consume only 1500 to 2300 mg of sodium. Apart from this, according to this diet plan, you eat sugary beverages and sweets in limited quantities. Along with this, you also avoid eating processed and junk food. Through the DASH diet plan, you eat healthy, thereby staying fit and healthy.
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DASH diet plan for high blood pressure
This is a very easy diet chart for high BP. By adopting this you can reduce blood pressure and weight. Two diet plans are given below, adopt any one of them.
First diet plan for high bp -
Meal | What to eat | How much to eat |
Early morning |
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Breakfast |
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Or | ||
Breakfast |
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After breakfast |
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Lunch |
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Or | ||
Lunch |
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Tips |
After having lunch, walk for 10 minutes. Also, drink 1 cup of warm lemon water or green tea (without sugar). |
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Evening snack |
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Dinner |
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Tips |
After dinner, walk for 10 minutes. Also, drink 1 cup of warm lemon water or green tea (without sugar). | |
Before sleep |
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Second diet plan for high BP -
Meal | What to eat |
Early morning (6:30 to 7:30 am) |
1 cup fenugreek seeds soaked in water. |
Breakfast (7:15 to 08:15) |
2 whole wheat bread with 2 tbsp peanut butter + 1 egg + 1 cup fresh juice (without sugar) + low fat milk + 2 almonds. |
After breakfast (10:00 to 10:30) |
1 banana or 1 cup of fresh fruit juice. |
Lunch (12:30 to 1:00 pm) |
1 bowl of vegetables, low protein salad, and flax seeds. |
Or | |
Lunch (12:30 to 1:00 pm) |
1 bowl of green leafy vegetables and mushrooms or olive oil mixed with beans and flax seeds. |
Evening snack |
1 cup green tea + 15 pistachios or 1 cup green tea + 1 bowl carrot |
Dinner (7 pm) |
Baked fish with vegetables + 1 glass of low-fat hot milk or 1 bowl of lightly cooked vegetable with legumes + Whole wheat flour bread + 1 cup curd. |
(Read More - Hypertension Stages)
The DASH diet plan is safe for high blood pressure
The DASH diet plan is safe for everyone. But before adopting this diet plan, do consult your doctor, because every person's body is different. So your doctor can give you better advice regarding this. For example, in the DASH diet, you eat foods high in fiber, but you should not follow this diet plan if you have a stomach ulcer or have had bowel surgery. This can be more dangerous for your ulcer. But, when you adopt this diet plan after consulting your doctor, then it becomes completely safe for you. The DASH diet plan is very beneficial in curing high BP.
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Takeaway
Diet plays an important role in any kind of physical problem. Therefore, it is also said that for good health, a diet rich in nutrients should always be taken. This is the reason why the DASH diet has been considered special in a problem like high BP. High BP can be controlled to a great extent by taking it. Cholesterol levels can also be balanced.
(Read More - High Blood Pressure Medicine)
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Doctors for Diet chart for high blood pressure patient

Dr. Dhanamjaya D
Nutritionist
16 Years of Experience

Dt. Surbhi Upadhyay
Nutritionist
3 Years of Experience

Dt. Manjari Purwar
Nutritionist
11 Years of Experience
