# How to Lower Blood Pressure? **URL:** \ **Category:** Health\ **Created:** [July 22, 2020, 6:32pm UTC](https://howtodiscuss.com/t/how-to-lower-blood-pressure/12498 "2020-07-22T18:32:33Z")\ **Posts on this page:** 1\ **Showing post:** 5
**Author:** ![Saria](https://howtodiscuss.com/user_avatar/howtodiscuss.com/saria/32/3699_2.png) [@Saria](https://howtodiscuss.com/u/Saria)\ **Post date:** [October 21, 2020, 8:08am UTC](https://howtodiscuss.com/t/how-to-lower-blood-pressure/12498/5 "2020-10-21T08:08:09Z")
DASH Diet is especially formulated to decrease blood pressure levels and other risks of damages. Of course, you are what you eat ## What is DASH? The Dietary options selected to Stop Hypertension (DASH) diet. This diet was developed in USA by the US National Institutes of Health. The purpose of this diet is to promote a healthy life-long approach to heart by choosing healthy eating options. DASH recommends eating plenty of vegetables during a day, fruits with less carbs, whole grains instead of white flour, fat-free or low-fat dairy products instead of full fat creams and dairy, only those fish with low mercury, white or lean meat, beans (ones with less starch), hand full of nuts a day or 3 to 4 times a week, and not more than 2 teaspoon of vegetable oils; limiting foods high in saturated fat (such as processed meat, red meat, full-fat dairy products, and tropical oils such as coconut and palm oils); and limiting sugar-sweetened beverages and sweets. It also recommends a maximum daily sodium intake limited to not more than 2300 mg. ## Health benefits of the DASH diet DASH diet has been researched a lot lately. It approves that it offers a balanced and an effective nutritional approach towards prevention and treatment of high-blood pressure which is the main reason of hypertension, which in returns becomes the main factor for heart disease such as heart failure and heart stroke etc. A certain DASH diet limits intake to 2300 mg but further studies and experiments suggest that lowering sodium intake to 1500mg further provides better result with blood pressure levels and DASH Diet incorporated with it give instant results. We all know that salt is the main source of sodium intake other than the processed foods, and food ready to eat such as canned food and sausages. This large amount of sodium interrupts with blood pressure levels that causes hypertension in an individual and even more dangerous heart disease. Furthermore, in a clinical trial of diabetic patients over eight weeks, this diet was associated with reduced cardiometabolic risk measurements, specifically weight, waist circumference and cholesterol levels. With the scientifically proven health benefits this diet offers, and being very much in line with current dietary recommendations around the world including Asia and Europe, DASH is a balanced dietary strategy that could be adopted to achieve a healthier lifestyle. ## Food recommended to take To support people to follow DASH diet program, DASH diet provides daily or weekly number of servings across different food groups to achieve a standard 2000 kilocalories energy intake per day. The diet does not restrict individual to vegetables and bland eating, rather it provides variety that can be cooked in one delicious and hefty meal in aligned to the daily calorie intake. The foods can flexibly be mixed and match for innovative combos. Water is considered a main deal in the diet because we all know water is known for its various properties such as cleansing and de toxification. Taking ample amount of water can reduce blood pressure too. Along with it a physical activity is also encouraged to attain as per health conditions. Food along with right amount of water intake and physical activity can help resolve issues of blood pressure and hypertension. --- _[View the full topic](https://howtodiscuss.com/t/how-to-lower-blood-pressure/12498)._