Home / Diets / Lower You Blood Pressure & Improve an Overall Health with the DASH Diet


Ranked the best in the nation for six years in a row, the Dietary Approaches to Stop Hypertension (DASH) diet was originally designed to lower blood pressure. It quickly became clear that the DASH diet had plenty of other benefits too. Low on sodium and rich with nutrients such as potassium, calcium and magnesium, the DASH diet is also effective for weight loss, lowering cholesterol, preventing diabetes, osteoporosis, cancer, heart disease, and stroke.

Why the DASH diet is the best?

The DASH diet has been tried by so many people since it was ranked the best in the nation for the first time in 2009. Positive feedback keeps DASH on the top of other dietary plans. People like the DASH diet because it does not restrict anything (including alcohol), it just encourages healthy portions. The design is easy to follow and leaves open the option for more and more great recipes.

What to eat?

The main idea of the DASH diet is to limit sodium to 2,300 mg per day. Sodium causes your body to retain water. Extra water puts an extra burden on your heart and blood vessels and leads to high blood pressure. The DASH diet includes a limited amount of fish, poultry and legumes as well as lots of whole vegetables, fruits, grains, and low-fat dairy products, and small amounts of red meat, sweets and fats. Daily, make sure to consume at least six servings of grains, mostly whole-grains such as whole-wheat bread, cereal or pasta; eight to ten servings of either fruits or vegetables; two to three servings of dairy; no more than three servings of fats and oils; and less than six servings of cooked skinless poultry, seafood lean meat or eggs. Include at least four servings of nuts, seeds and legumes into your weekly routine. Limit your consumption of sweets to five servings a week and alcohol to no more than one drink per day.


The DASH diet also encourages regular exercise and a healthy lifestyle, including no smoking. DASH is a healthy well-balanced plan that makes you feel better overall. Start following the DASH diet today or check WPHHA blog for other popular diets.

Western Pennsylvania home Health Association is a non-profit organization, servicing clients throughout Western Pennsylvania. At WPHHA we have coined the term “mobile healthcare services” to meet your needs on your time. These include in-home nursing, non-medical homecare and rehabilitation services. Our main concern is to help you or your loved ones maintain the highest level of wellness and independence possible.



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