Research shows that losing just 10 or 15 pounds can lead to a noticeable reduction in your blood pressure. You’ll save about 110 calories.Īlong with including foods that lower blood pressure, the DASH diet may also be effective at lowering your LDL (“bad”) cholesterol and helping you lose weight if you’re overweight or obese. Have a 1/2 cup serving of lowfat frozen yogurt instead of a 1 1/2-ounce milk chocolate bar.
To increase lowfat or fat free dairy products:
Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 1 1/2 cups of raw vegetables. Add a 1/2 cup serving of carrots and a 1/2 cup serving of spinach. Have a hamburger that’s 3 ounces instead of 6 ounces. Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. Eat a medium apple instead of four shortbread cookies. The National Institutes of Health advises, “You can make it lower in calories by replacing high-calorie foods with more fruits and vegetables-and that also will make it easier for you to reach your DASH eating plan goals.” Here, the NIH offers examples: While the DASH eating plan isn’t designed to promote weight loss, it is rich in low-calorie foods. In addition, a DASH eating plan also suggests eating 4 to 5 servings of nuts, seeds, dry beans, and peas each week, but no more than 5 servings of sweets per week. Serving-size examples: 1 teaspoon soft margarine 1 tablespoon low-fat mayonnaise 2 tablespoons light salad dressing 1 teaspoon vegetable oil. 2 to 3 servings of fats and oils (preferably healthy options, such as olive oil). Serving-size examples: 8 ounces milk 1 cup yogurt 1 1/2 ounces cheese. 2 to 3 servings of low-fat or fat-free dairy products. Serving-size examples: 1 medium fruit 1/4 cup dried fruit 1/2 cup fresh, frozen, or canned fruit 6 ounces vegetable juice. Serving-size examples: 1 cup raw leafy vegetable 1/2 cup cooked vegetable 6 ounces vegetable juice. Serving-size examples: 3 ounces cooked lean mean, skinless poultry, or fish. 6 or fewer servings of meat, fish or poultry. Serving-size examples: 1 slice bread 1 cup ready-to-eat-cereal, with serving sizes between 1/2 cup and 1 1/4 cup 1/2 cup cooked rice, pasta, or cereal. Instead, there are guidelines that spell out what kinds of foods should be consumed and how much should be eaten per day.įor example, for a 2,000-calorie-per-day diet, the DASH eating plan suggests a daily intake of: One of the most appealing aspects of the DASH eating strategy is that it doesn’t require special foods or complicated menus. 
Foods That Lower Blood Pressure: DASH Diet Basics Does 140/90 still serve as the threshold for high blood pressure? New hypertension guidelines issued by the American College of Cardiology (ACC) and American Heart Association (AHA) call for a lower reading.
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