A Proven and Sustainable Way to Lower Blood Pressure

Dietary Approaches to Stop Hypertension (DASH) is a dietary pattern that has been shown to lower blood pressure and improve overall cardiovascular health. The DASH diet emphasizes the consumption of fruits, vegetables, whole grains, lean protein sources, and low-fat dairy products, while limiting the intake of saturated and trans fats, added sugars, and sodium. 

The DASH diet was first developed by the National Institutes of Health (NIH) in the 1990s as a way to help lower high blood pressure, also known as hypertension. The diet is high in nutrients that are known to help lower blood pressure, such as potassium, calcium, and magnesium. These nutrients are important for maintaining proper fluid balance in the body, which is crucial for normal blood pressure regulation. 

To follow the DASH diet, individuals should aim to eat a variety of fruits and vegetables each day, as well as whole grains, lean protein sources, and low-fat dairy products. It is recommended to aim for at least 4-5 servings of fruits and vegetables per day, 6-8 servings of whole grains, 2-3 servings of low-fat dairy, and 2 servings of lean protein sources. They should also limit their intake of saturated and trans fats, added sugars, and sodium. The diet also includes a moderate amount of low-fat or non-fat dairy, fish, poultry, and nuts. 

Fruits and vegetables are an important part of the DASH diet because they are high in potassium, magnesium, and other nutrients that help to lower blood pressure. Whole grains are another important component of the diet, as they are high in fiber and other beneficial nutrients. Whole grains such as quinoa, brown rice, and whole-wheat bread are all excellent choices. Lean protein sources such as chicken, fish, and tofu are also an important part of the diet, as they provide the body with essential amino acids while being low in saturated fats. Low-fat dairy products such as skim milk and low-fat yogurt are also a good choice, as they provide the body with important nutrients such as calcium and potassium. 

In addition to following the DASH diet, individuals can also make lifestyle changes, such as regular physical activity, to help lower their blood pressure and improve their overall cardiovascular health. Regular exercise has been shown to be one of the most effective ways to lower blood pressure, as it helps to improve circulation and reduce the workload on the heart. It is recommended to aim for at least 30 minutes of moderate-intensity physical activity per day, such as brisk walking, cycling, or swimming. 

It is also important to maintain a healthy body weight when trying to lower blood pressure. Excess body weight can put extra strain on the heart and blood vessels, which can lead to high blood pressure. Maintaining a healthy body weight through a combination of healthy eating and regular physical activity can help to lower blood pressure and improve overall cardiovascular health. 

Smoking and alcohol consumption can also contribute to high blood pressure. Therefore, it is recommended to avoid smoking and to limit alcohol consumption to no more than 1-2 drinks per day for men and 1 drink per day for women. 

The DASH diet is a healthy and sustainable eating pattern that can be effective in helping to lower blood pressure and improve overall cardiovascular health. It is a balanced diet that can be adopted by people of all age groups, cultures, and backgrounds to improve their health and well-being. The DASH diet is not only beneficial for people who are at risk of hypertension but also for those who are looking for a healthy and balanced diet to maintain good health. 


About The Author

Dr. Krisca is a highly-educated and skilled physician who has obtained a BS Public Health degree from the University of the Philippines Manila and a Doctor of Medicine degree from the De La Salle Medical Health Sciences Institute. She is a licensed physician and also a Registered Medical Technologist. She has received additional training in Hemodialysis for Non-Nephro Physicians on duty and has completed online courses in related fields like depression in populations from John Hopkins University and positive psychiatry from The University of Sydney. Currently, she is pursuing a Master of International Health in the University of the Philippines. 


Dr. Krisca is known for her outstanding skills and compassionate approach to healthcare that make a positive impact on people’s lives. Through her passion for healthcare, she hopes to make a difference in the world and help people lead healthier, happier lives. 

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