Managing Hypertension: The DASH Diet Guide
Adopting strategic nutritional adjustments is a cornerstone in treating hypertension. This includes reducing sodium, managing weight, and following a diet rich in essential nutrients.
Sample 1-Day DASH Meal Plan
This plan focuses on low-sodium, nutrient-dense foods to help lower blood pressure naturally:
| Meal Type | Suggested Menu |
|---|---|
| Breakfast | Oatmeal with fresh berries and a sprinkle of walnuts + 1 cup of low-fat milk. |
| Morning Snack | A medium apple or a small handful of unsalted almonds. |
| Lunch | Grilled chicken breast salad with leafy greens, tomatoes, and olive oil/lemon dressing. |
| Afternoon Snack | Low-fat Greek yogurt with a few slices of peach. |
| Dinner | Baked Salmon with herbs + a side of brown rice and steamed broccoli. |
| Evening Snack | A small bowl of fresh fruit or a glass of water with lemon. |
Essential Nutritional Guidelines
Foods to Focus On:
- Fruits and Vegetables (High in potassium).
- Whole Grains (Oats, quinoa, brown rice).
- Lean Proteins (Fish, skinless poultry, legumes).
Sodium Warning: Keep your total daily intake below 2,300 mg. Use herbs and spices instead of table salt to add flavor to your meals.
Tips for Success
- Read Labels: Always check the "Sodium" content on packaged foods.
- Gradual Changes: Add one extra vegetable serving to your dinner each day.
- Stay Hydrated: Drink plenty of water and avoid sugary sodas.
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