The foods we eat can affect our overall health. A diet rich in harmful elements like saturated fats and cholesterol is a sure way to hypertension and other diseases. On the other hand, the right choice of foods can lessen your risk of acquiring such diseases.

There is a particular eating plan that has been proven to lower hypertension or high blood pressure. This diet is called the DASH or Dietary Approaches to Stop Hypertension.

What is DASH diet?

The DASH diet is a result of clinical studies conducted by scientists of the National Heart, Lung and Blood Institute (NHLBI). The researchers found out that a diet high in potassium, magnesium, calcium, protein and fiber, and low in fat and cholesterol can drastically reduce high blood pressure.

The study showed that a diet rich in vegetables, fruits and low-fat dairy products had a big effect in reducing hypertension. It also showed that the DASH diet produces fast results, sometimes in as little as two weeks after starting the diet.

The DASH diet also emphasizes on three important nutrients: magnesium, calcium and potassium. These minerals are thought to help reduce high blood pressure. A normal 2,000-calorie diet contains 500 milligrams of magnesium, 4.7 grams of potassium and 1.2 grams of calcium.

Image-ocw.tufts.edu