There are several diets out there for just about any goal. Weight loss. A flatter tummy. But for those who suffer from high blood pressure, doctors say the DASH diet can prove to be helpful in getting blood pressure under control.

What is the DASH diet?

DASH stands for Dietary Approaches to Stop Hypertension. Studies show that adopting this diet can lower blood pressure in as little as two weeks and lower bad cholesterol, both major risk factors for heart disease and stroke.

This healthy eating plan includes foods that are full of potassium, calcium and magnesium. Foods that are high in sodium, saturated fat and added sugars are a no-no in the DASH diet.

The standard DASH diet recommends individuals limit their salt intake to 1 teaspoon of table salt per day.

What can you eat on the DASH diet?

  • Fruits: 4 to 5 servings per day
  • Vegetables: 4 to 5 servings per day
  • Whole grains: 6 to 8 servings per day
  • Fat-free or low-fat dairy products: 2 to 3 servings per day
  • Fish and poultry: six 1-ounce servings or fewer per day
  • Beans and nuts: 4 to 5 servings per week
  • Fats and oils: 2 to 3 servings per day
  • Sweets: 5 servings or fewer per week

As always, drink plenty of water and be sure to get some type of movement in every day (i.e. walking, running, aerobics, yoga, etc.) to accompany your healthy diet.

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