{"id":59376,"date":"2023-07-18T10:00:59","date_gmt":"2023-07-18T14:00:59","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=59376"},"modified":"2025-01-15T11:19:31","modified_gmt":"2025-01-15T16:19:31","slug":"dash-diet-food-list","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/dash-diet-food-list\/","title":{"rendered":"What foods does the DASH diet include?"},"content":{"rendered":"<p><b>\u00a0<\/b><span style=\"font-weight: 400;\">If you\u2019ve been diagnosed with<\/span><a href=\"https:\/\/www.singlecare.com\/blog\/high-blood-pressure-diet\/\"> <span style=\"font-weight: 400;\">high blood pressure<\/span><\/a><span style=\"font-weight: 400;\">, chances are that you were advised to follow the DASH eating plan. The DASH diet emphasizes eating lots of fruits, veggies, and whole grains while limiting salt, saturated fats, and sweets. The DASH diet is a highly effective meal plan with multiple health benefits for people with hypertension and other related conditions, but starting the plan can feel overwhelming at first.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here, we\u2019ll cover everything you need to know about beginning the DASH eating plan, including some dietitian-recommended recipes to get you started.<\/span><\/p>\n<h2 id=\"what-is-the-dash-diet\"><span style=\"font-weight: 400;\">What is the DASH diet?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a diet that is used to help manage high blood pressure and other conditions related to cardiovascular and metabolic health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The National Heart, Blood, and Lung Institute is<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000784.htm\"> <span style=\"font-weight: 400;\">credited with helping to create the diet<\/span><\/a><span style=\"font-weight: 400;\">, and it\u2019s the diet recommended by the<\/span><a href=\"https:\/\/www.heart.org\/en\/health-topics\/high-blood-pressure\/changes-you-can-make-to-manage-high-blood-pressure\/managing-blood-pressure-with-a-heart-healthy-diet\"> <span style=\"font-weight: 400;\">American Heart Association<\/span><\/a><span style=\"font-weight: 400;\"> to treat elevated blood pressure and improve heart health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The DASH diet is known to lower blood pressure (both systolic and diastolic).<\/span><a href=\"https:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/tools\/dash-diet.asp\"> <span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> has found people on the DASH meal plan have shown lower blood pressure as soon as a week after starting the heart-healthy diet and that it can be maintained if sodium intake continues to be limited.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to blood pressure reduction, the DASH diet can help people with the following health concerns:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/blog\/heart-healthy-diet\/\"><span style=\"font-weight: 400;\">Heart disease<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A higher-than-normal stroke and heart failure risk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elevated cholesterol levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A high risk of kidney stones<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/conditions\/type-2-diabetes-treatment-and-medications\"><span style=\"font-weight: 400;\">Type 2 diabetes<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The DASH diet<\/span> <span style=\"font-weight: 400;\">emphasizes<\/span><span style=\"font-weight: 400;\"> getting most of your calories from healthy <\/span><span style=\"font-weight: 400;\">foods high in calcium, potassium, magnesium, and fiber<\/span><span style=\"font-weight: 400;\">. This includes fruits, veggies, whole grains, low-fat dairy products, lean meats, nuts, legumes, and unsaturated fats, says <\/span><a href=\"https:\/\/www.linkedin.com\/in\/laurie-thenedy-rd\/\"><span style=\"font-weight: 400;\">Laurie Thenedy, RD<\/span><\/a><span style=\"font-weight: 400;\">, a registered dietitian and owner of<\/span><a href=\"https:\/\/nutritionrenewed.com\/\"> <span style=\"font-weight: 400;\">Nutrition Renewed<\/span><\/a><span style=\"font-weight: 400;\">. It also includes lean poultry and fish. \u201cAll these foods are less processed, high in fiber, low in added sugar, and naturally low in sodium,\u201d Thenedy says.<\/span><span style=\"font-weight: 400;\"><\/p>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for how many calories you should consume on the DASH plan, that depends on several factors, says<\/span><a href=\"https:\/\/www.northwell.edu\/find-care\/find-a-doctor\/cardiology\/dr-supreeti-behuria-md-11517293\"> <span style=\"font-weight: 400;\">Supreeti Behuria, MD<\/span><\/a><span style=\"font-weight: 400;\">, a cardiologist at Staten Island University Hospital in New York. \u201cThe number of calories recommended per day is based on the individual\u2019s current weight and body mass index (BMI) and if the individual is looking to achieve weight loss as well,\u201d she says. When following this diet, it\u2019s best to talk to your healthcare provider directly about your caloric needs.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also keep in mind which foods to steer clear of on the DASH diet.<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/education\/dash-eating-plan\"> <span style=\"font-weight: 400;\">These include<\/span><\/a><span style=\"font-weight: 400;\"> meals high in saturated fat, like fatty meats, creamy full-fat dairy, and oils high in saturated fat, like palm oil, coconut oil, and palm kernel oil. You should also limit sweets on a DASH diet, including sugary drinks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally\u2014and most importantly\u2014the plan requires you to limit your sodium intake, explains Dr. Behuria. \u201cAn important element of this diet is to consume no more than 2,400 milligrams of sodium per day,\u201d she advises.<\/span><\/p>\n<h2 id=\"how-to-start-a-dash-diet\"><span style=\"font-weight: 400;\">How to start a DASH diet<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For some, a DASH diet can be a dramatic change in eating. As such, experts recommend making dietary changes slowly. \u201cI would recommend starting this diet gradually so that it is sustainable in the long-term,\u201d Dr. Behuria says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you aren\u2019t accustomed to eating many fruits or veggies, she recommends adding one additional serving per day. If your diet is heavy in red meat, Dr. Behuria suggests cutting that down to one to two times a week before eliminating it altogether.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are also some simple tweaks you can make to your home and your lifestyle as you get started on the DASH diet, says<\/span><a href=\"https:\/\/www.linkedin.com\/in\/juliana-tamayo-14775150\/\"> <span style=\"font-weight: 400;\">Juliana Tamayo, RD<\/span><\/a><span style=\"font-weight: 400;\">, who works as a clinical dietitian in Washington, D.C. She says to try the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get rid of your salt shaker at home to avoid adding extra<\/span><a href=\"https:\/\/www.singlecare.com\/blog\/salt-good-or-bad-for-you\/\"> <span style=\"font-weight: 400;\">sodium content<\/span><\/a><span style=\"font-weight: 400;\"> to meals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid buying fast foods meals and decrease takeout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a DASH-friendly grocery list and meal prep at home<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Connect with a registered dietitian for meal ideas or follow DASH<\/span><a href=\"https:\/\/recipes.heart.org\/en\/collections\/lifestyles\/quick-and-easy\"> <span style=\"font-weight: 400;\">recipes provided by the American Heart Association<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As you begin to plan your life around following a DASH diet, it\u2019s essential to keep in mind the daily recommended servings for each food group. Remember, caloric intake for a DASH diet varies from one person to another and can be determined by speaking to your healthcare provider.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">\u201cFor general portion sizes, you can use your hand as a guide,\u201d Thenedy suggests. A fist-size would be for fruits, vegetables, and starches\/grains; proteins could be the size of your palm; and nuts or seeds would be a small handful. \u201cAnother way to portion out servings would be to make half of your plate nonstarchy vegetables, a quarter grain or starch like potato, and then another quarter a lean protein,\u201d Thenedy says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the National Heart, Blood, and Lung Institute, the following are the daily servings and serving sizes for the DASH diet for people consuming about 2,000 calories per day:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole grains: <\/b><span style=\"font-weight: 400;\">6-8 servings per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lean meats, chicken, and fish: <\/b><span style=\"font-weight: 400;\">6 or fewer servings per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables: <\/b><span style=\"font-weight: 400;\">4-5 servings per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits:<\/b><span style=\"font-weight: 400;\"> 4-5 servings per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fat-free or low-fat dairy: <\/b><span style=\"font-weight: 400;\">2-3 servings per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fats and oils: <\/b><span style=\"font-weight: 400;\">2-3 servings per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sodium: <\/b><span style=\"font-weight: 400;\">2,300 mg or less per day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts, seeds, and legumes: <\/b><span style=\"font-weight: 400;\">4-5 servings per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sweets: <\/b><span style=\"font-weight: 400;\">5 or fewer servings a week<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our heart health newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Heart Health Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h2 id=\"dash-diet-food-list\"><span style=\"font-weight: 400;\">DASH diet food list<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you begin transitioning to a DASH diet, it can be helpful to have a list of healthy foods that are allowed on the diet, grouped by food group. Here\u2019s what a serving of each food group may look like:<\/span><\/p>\n<h3 id=\"grains\"><span style=\"font-weight: 400;\">Grains<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1 slice of whole grain bread<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup of dry cereal (low or no sugar and salt)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00bd cup of prepared brown rice, pasta, or hot cereal\u00a0<\/span><\/p>\n<h3 id=\"vegetables\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1 cup of raw veggies<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00bd cup of prepared veggies<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6 ounces of vegetable juice (low or no sodium)<\/span><\/p>\n<h3 id=\"fruits\"><span style=\"font-weight: 400;\">Fruits<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1 medium piece of fruit<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00bc of a cup of dried fruit (no added sugar)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00bd cup fresh, frozen, or canned fruit (no added sugar)<\/span><\/p>\n<h3 id=\"dairy\"><span style=\"font-weight: 400;\">Dairy<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">8 ounces of low-fat or fat-free milk<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup of yogurt<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 \u00bd ounces of low-fat cheese<\/span><\/p>\n<h3 id=\"lean-meats-chicken-and-fish\"><span style=\"font-weight: 400;\">Lean meats, chicken, and fish<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3 ounces of prepared lean meat<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3 ounces of skinless chicken or fish<\/span><\/p>\n<h3 id=\"nuts-seeds-and-legumes\"><span style=\"font-weight: 400;\">Nuts, seeds, and legumes<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1\/3 cup of nuts<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 tablespoon of seeds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00bd cup of cooked beans<\/span><\/p>\n<h3 id=\"fats-and-oils\"><span style=\"font-weight: 400;\">Fats and oils<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1 teaspoon margarine<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 tablespoons of a reduced-fat salad dressing<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 teaspoon of <\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/healthy-cooking-oils\"><span style=\"font-weight: 400;\">vegetable oil<\/span><\/a><span style=\"font-weight: 400;\"> (olive, avocado, canola, safflower, soybean, or sunflower)<\/span><\/p>\n<h3 id=\"sweets\"><span style=\"font-weight: 400;\">Sweets<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1 tablespoon jam or jelly<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00bd ounce candy<\/span><\/p>\n<h2 id=\"what-can-i-eat-on-the-dash-diet\"><span style=\"font-weight: 400;\">What can I eat on the DASH diet?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know the basics about the DASH food plan, you\u2019re probably wondering what a typical day will look like after you adopt the diet. In other words, what exactly does a healthy eating plan look like?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First of all, it\u2019s helpful to understand that following a DASH diet shouldn\u2019t be about deprivation. Many people wonder if they\u2019ll ever be able to eat their favorite foods, such as eggs, pizza, or pasta.<\/span><a href=\"https:\/\/www.northwell.edu\/find-care\/find-a-doctor\/cardiology\/dr-michael-goyfman-md-11377411\"> <span style=\"font-weight: 400;\">Michael Goyfman, MD<\/span><\/a><span style=\"font-weight: 400;\">, chief of cardiology and director of echocardiography at Long Island Jewish Forest Hills in Queens, NY, says that these types of foods are allowed on the diet but just need to be limited.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cAny diet that <\/span><i><span style=\"font-weight: 400;\">never<\/span><\/i><span style=\"font-weight: 400;\"> allows something is simply not sustainable,\u201d he says. Dr. Goyfman says that the occasional pizza, pasta, eggs, burger, or steak is \u201cperfectly allowable\u201d as part of the DASH diet as long as they are consumed sparingly.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tamayo says a good way to enjoy these types of dishes is to modify them. \u201cUsing a whole grain crust and choosing leaner meats, like chicken, in your pizza can be a great way to avoid excess sodium and saturated fats,\u201d she says. \u201cPasta is a grain, which makes it acceptable in the DASH diet; the key part is portion size and pairing it right.\u201d Instead of using creamy and salty sauces, season with spices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for eggs, specifically, Tamayo says that eggs are okay for a DASH diet as they are a good source of lean protein and healthy fats. \u201cIf someone eats eggs every day, the yolk might begin to contribute to higher cholesterol levels after the third day in a row, so removing the yolk and eating only the white might be the best way to avoid this,\u201d she recommends. \u201cCooking eggs with olive oil or avocado oil and no salt is also DASH-friendly\u2014as opposed to [using] butter.\u201d<\/span><\/p>\n<h2 id=\"sample-dash-diet-meal-plan\"><span style=\"font-weight: 400;\">Sample DASH diet meal plan<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for meal ideas to get you started, here Thenedy shares her favorite breakfast, lunch, dinner, and snack ideas for people following a DASH diet.<\/span><\/p>\n<h3 id=\"breakfast\"><span style=\"font-weight: 400;\">Breakfast<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plain rolled oats with berries and sliced almonds or peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain toast with mashed avocado, a sliced hard-boiled egg, and a dash of everything bagel seasoning, with a piece of fruit<\/span><\/li>\n<\/ul>\n<h3 id=\"lunch\"><span style=\"font-weight: 400;\">Lunch<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salad greens topped with chickpeas, hardboiled egg, sunflower seeds, tomatoes, and low-fat Greek vinaigrette<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A whole wheat pita with tuna, mashed avocado, tomato, and spinach, along with a side of fruit\u00a0<\/span><\/li>\n<\/ul>\n<h3 id=\"dinner\"><span style=\"font-weight: 400;\">Dinner<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-sodium minestrone soup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain pasta with cucumber, cherry tomatoes, red bell pepper, and edamame<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked sweet potato with grilled chicken and steamed broccoli<\/span><\/li>\n<\/ul>\n<h3 id=\"snacks\"><span style=\"font-weight: 400;\">Snacks<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sliced veggies with hummus or guacamole<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plain, low-fat, or fat-free Greek yogurt with muesli or fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice cakes (light salt) with salt-free nut butter and banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Snack mix of unsalted nuts, raisins, and air-popped popcorn<\/span><\/li>\n<\/ul>\n<h2 id=\"what-if-the-dash-diet-is-not-working\"><span style=\"font-weight: 400;\">What if the DASH diet is not working?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main goal of the DASH diet is to lower blood pressure so that it is closer to the normal <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/blood-pressure-levels\/\"><span style=\"font-weight: 400;\">range<\/span><\/a><span style=\"font-weight: 400;\">, says Dr. Goyfman. According to the<\/span><a href=\"https:\/\/www.heart.org\/en\/health-topics\/high-blood-pressure\/understanding-blood-pressure-readings\"> <span style=\"font-weight: 400;\">American Heart Association<\/span><\/a><span style=\"font-weight: 400;\">, this means that your blood pressure should be 120\/80 mm Hg or less.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cElevated blood pressure is a risk factor for many conditions, including stroke and heart attack,\u201d Dr. Goyfman says. \u201cAs such, if the patient&#8217;s blood pressure remains elevated despite their best efforts at lifestyle modifications, it would be important for them to speak with their healthcare provider.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Managing your blood pressure through dietary means is one of several ways to manage blood pressure. In addition to dietary changes, the<\/span><a href=\"https:\/\/medlineplus.gov\/howtopreventhighbloodpressure.html\"> <span style=\"font-weight: 400;\">National Library of Medicine<\/span><\/a><span style=\"font-weight: 400;\"> recommends:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing or avoiding alcohol consumption<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stopping smoking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding exercise into your daily routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Achieving a healthy weight for your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Getting adequate sleep<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In many cases, blood pressure must be managed by a combination of lifestyle changes and medications. According to the<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/high-blood-pressure\/treatment\"> <span style=\"font-weight: 400;\">National Heart, Blood, and Lung Institute<\/span><\/a><span style=\"font-weight: 400;\">, the following medications may need to be used to treat high blood pressure:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/drug-classes\/ace-inhibitors\"><span style=\"font-weight: 400;\">Angiotensin-converting enzyme (ACE) inhibitors<\/span><\/a><span style=\"font-weight: 400;\">, which reduce the amount that your blood vessels narrow by relaxing veins and arteries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/drug-classes\/angiotensin-ii-receptor-blockers\"><span style=\"font-weight: 400;\">Angiotensin II receptor blockers (ARBs)<\/span><\/a><span style=\"font-weight: 400;\">, which also prevent blood vessel narrowing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/drug-classes\/calcium-channel-blockers\"><span style=\"font-weight: 400;\">Calcium channel blockers<\/span><\/a><span style=\"font-weight: 400;\">, which block calcium from entering the muscles cells of your blood vessels and heart, encouraging blood vessel relaxation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/drug-classes\/diuretics\"><span style=\"font-weight: 400;\">Diuretics<\/span><\/a><span style=\"font-weight: 400;\">, which remove excess salt and water from your body and decrease fluid levels in your blood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/drug-classes\/beta-blockers\"><span style=\"font-weight: 400;\">Beta-blockers<\/span><\/a><span style=\"font-weight: 400;\">, which assist your heart in beating at a slower rate and with less effort and strain<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">No matter how you manage your blood pressure, it\u2019s important to maintain regular visits with your healthcare provider.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0If you\u2019ve been diagnosed with high blood pressure, chances are that you were advised to follow the DASH eating plan. The DASH diet emphasizes eating lots of fruits, veggies, and whole grains while limiting salt, saturated fats, and sweets. The DASH diet is a highly effective meal plan with multiple health benefits for people with [&hellip;]<\/p>\n","protected":false},"author":147,"featured_media":59381,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[737,20951],"coauthors":[20899],"class_list":["post-59376","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-heart-health","tag-high-blood-pressure","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What foods does the DASH diet include?<\/title>\n<meta name=\"description\" content=\"The DASH diet includes whole grains, lean meats, vegetables, fruits, and decreased sodium. 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