The food you eat can have a significant impact on your blood pressure. One of the best ways to eat for a healthier heart is by following the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension (i.e., high blood pressure). The DASH plan focuses on foods such as whole grains, fruits, vegetables, and low-fat dairy. It includes lean meat, fish, poultry, nuts, seeds, and legumes. It also recommends limiting sodium and foods high in saturated fat and added sugar to boost your heart health.
The DASH diet focuses on three main things:
- Portion Size: Eating the right amount of food so you don’t feel too full or too hungry.
- Variety: Eating many kinds of foods, including lots of fruits, vegetables, and whole grains.
- The Right Nutrients: Focusing on foods high in fiber, potassium, and magnesium. Keeping salt intake low to avoid spiking your blood pressure.
When starting the DASH diet, focus on small, specific goals to make lasting changes. An attainable goal like eating one extra serving of vegetables a day instead of planning to “eat more vegetables.” Focus on one goal at a time. When you reach it, set the next goal.
Don’t be afraid to ask for support from friends and family. Let them know why healthy eating is important to you and what your challenges are. Ask a loved one to try new healthy meals with you. Or ask for encouragement when you need help sticking to your plan.
Keeping a lifestyle change going can be challenging. Remind yourself of the reasons for making the change and prepare a plan for how to get past any new barriers. If you slip up, don’t get mad at yourself, just try again. Remember to stay connected to your support system—success can often come with the help of others.
Learn more about the DASH diet:
- Cleveland Clinic: DASH diet: What It Is, Meal Plans and Recipes. https://health.clevelandclinic.org/dash-diet-what-is-it-meal-plans-and-recipes