DASH (Dietary Approaches to Stop Hypertension)

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Adopting a healthy eating pattern, for HIGH _BLOOD_PRESSURE

High blood pressure (hypertension) can often be improved naturally through diet. The right foods help relax blood vessels, remove excess sodium, reduce inflammation, and strengthen the heart. Below are the best evidence-based foods to include daily.

1. Eat More Potassium-Rich Foods

Potassium balances sodium levels in the body and relaxes blood vessel walls.

Best Sources

  • Bananas

  • Oranges & sweet lime (mosambi)

  • Coconut water

  • Avocado

  • Spinach, methi, amaranth

  • Sweet potatoes

  • Tomatoes

  • Kidney beans, white beans


How to include: 1–2 servings of fruits daily + 1 bowl green leafy vegetables.

2. Choose Whole Grains

Whole grains improve heart health, reduce cholesterol, and support weight control.

Examples

  • Oats

  • Brown rice

  • Whole wheat chapati

  • Millets (ragi, jowar, bajra)

Tip: Start your day with oats or replace one meal with millet roti.

3. Add More High-Fiber Vegetables

Fiber helps the body remove excess cholesterol and supports healthy blood pressure.

Best choices

  • Carrots

  • Broccoli

  • Bottle gourd (lauki)

  • Cucumber

  • Beetroot

  • Pumpkin

Recommendation: Half your plate should be vegetables.

4. Include Heart-Healthy Fats

Omega-3 fats reduce inflammation and improve blood vessel function.

Foods Rich in Healthy Fats

  • Flaxseeds (alsi)

  • Walnuts

  • Chia seeds

  • Fish (salmon,     sardines, mackerel)

How to include: 1 tablespoon flaxseed powder daily or a handful of nuts.

5. Eat Foods That Reduce Sodium Naturally

These help regulate water balance and reduce bloating.

  • Watermelon

  • Cucumber

  • Lemon water

  • Coconut water

6. Use Natural Blood Pressure–Lowering Foods

These foods have proven effects on relaxing blood vessels.

Garlic

Contains allicin which helps widen arteries.
How to take: 1–2 raw cloves or add to meals.

Beetroot

Rich in nitrates that improve blood flow.
How to take: Beetroot juice 3–4 times per week.

Dark Chocolate (70% cocoa)

Improves blood vessel elasticity.
Portion: 1 small square per day.

7. Prefer Low-Fat or Skimmed Dairy

These provide calcium that supports normal BP.

  • Skimmed milk

  • Low-fat curd

  • Paneer (in moderation)

8. Increase Water Intake

Dehydration tightens blood vessels.
Goal: 7–8 glasses of water daily unless advised otherwise by a doctor.

Foods to Avoid

Reducing certain foods is equally important:

1. Salt & Packaged Foods

  • Chips, pickles, papad

  • Ready-to-eat soups

  • Bakery products

  • Instant noodles

2. Fried Foods & Red Meat

They increase cholesterol and pressure on arteries.

3. Excess Caffeine

More than 2 cups coffee/tea can raise BP.

4. Sugary foods

Increase weight and BP.

A Sample Day’s Diet for Lowering BP

Morning

  • Warm water + lemon

  • Oats with fruit OR vegetable poha

Mid-Morning

  • Coconut water OR banana

Lunch

  • 2 whole wheat or millet rotis

  • 1 bowl vegetable sabzi

  • 1 bowl dal

  • Salad (cucumber, beetroot)

Evening

  • Green tea

  • Handful of nuts (walnut/almond)

Dinner

  • Brown rice + dal + cooked vegetables
    OR

  • Vegetable soup + salad

Before Bed

  • Warm milk (low-fat)

Key Lifestyle Tips Along With Diet

  • Reduce salt to less than 1 teaspoon per day

  • Walk 30 minutes daily

  • Do breathing exercises (anulom-vilom, deep breathing)

  • Maintain healthy sleep (7–8 hours)

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