The Best High Blood Pressure Diet

You probably know by now that eating healthy and exercising can lower your blood pressure naturally, without having to take any pills or potions. 

But you might be confused which diet plan is best for lowering blood pressure. 

And I’m going to give you an honest answer.

Just about any whole food diet that is low in sodium, will help you to lower your blood pressure. 

Some people like to eat the super low carb Keto diet.

The Keto diet requires you to eat a very low amount of carbohydrates, a very high amount of fat and a moderate amount of protein. 

One of the greatest things about the Keto diet is that it will help you lose weight fast and that’s a good thing, because obesity is one of the biggest causes of high blood pressure. 

Some people like the Paleo diet. 

The Paleo diet is supposed to mimic what our prehistoric ancestors ate before the advent of processed food.

The Paleo diet requires you to eat lean meats, fish, fruits, vegetables, nuts and seeds.

It also calls for eliminating the eating of dairy products, beans, grains and sugar.

The Paleo diet is also a great way to lose weight.

There are other great diet plans out there that are effective with helping people to lose weight.

But the most widely recommended diet to prevent and control high blood pressure is called the DASH diet.

DASH stands for, “Dietary Approaches to Stop Hypertension.”

The DASH Diet

The DASH diet has been ranked the best diet overall eight years in a row by the U.S. News and World Report. 

The U.S. News and World Report reviewed over 40 different diets based on criteria such as how nourishing it is?

How safe is it to follow? 

How easy is it to prepare meals?

How well it aids in weight loss.

And how well it protects the body against diabetes and heart disease.

And for the past 8 years, the DASH diet has been ranked #1.

One of the main things that makes the DASH diet the preferred diet for those who want to lower their blood pressure, is that it encourages you to reduce the salt in your diet.

When you eat too much salt, which contains sodium, your body tries to wash it out by retaining extra fluids.

Too much fluid in the body can put a lot of stress on the heart, and cause your blood pressure to rise.

So the DASH eating plan recommends that your maximum amount of sodium intake per day should not exceed 2,300 milligrams. 

But the creators of the plan prefer that you keep your sodium intake to no more than 1,500 milligrams per day.

The DASH Diet’s Eating Guidelines

The DASH diet is also low in saturated fat, and encourages followers to eat lots of fruits, vegetables, whole grains, lean proteins like fish and chicken, and low-fat dairy products. 

For instance, here’s some foods that the DASH diet recommends in it’s eating plan.

Whole grains, such as brown rice or whole wheat pasta.

Vegetables, which can be fresh or cooked from frozen.

Fruit, which can be fresh, frozen or canned fruit.

Low-fat or fat-free dairy products, such as low-fat yoghurt or 1% milk.


Lean protein, such as eggs or fish.

Vegetable oils, including canola or olive oil, low-fat mayonnaise and light salad dressings.

So that’s all the recommended foods. 

Now here’s what the DASH eating plan discourages eating.

It discourages you from eating foods that are high in saturated fat. 

For example…

Milk and white chocolate, toffee, cakes, puddings and biscuits.

Pastries and pies.

Fatty meat, such as lamb chops.

Processed meat, such as sausages, burgers, bacon and kebabs.

Butter, lard, ghee, dripping or margarine.

Coconut and palm oils and coconut cream.

It also discourages eating sugar-sweetened beverages and sweets.

The Little Sodium Secret

Many people don’t realize this, but salt or sodium is hidden in a lot of food, especially canned foods.

For example, look at this can of 99% fat free chicken noodle soup. 

Looks very healthy and for a regular person it is.

But for a person who suffers from high blood pressure, this can of noodles is dangerous.

Look at the label.

If you eat the whole can, which most people do, you’d be intaking 1,500 milligrams of sodium. 

That’s a lot of sodium.

One ounce of pork sausage is 468 milligrams of sodium.

One ounce of turkey jerky is 320 milligrams of sodium.

One tablespoon of Soy Sauce is 960 milligrams of sodium.

Wow! I hope you can see how easy it is to let sodium creep into your diet.

This is why you should cook at home as much as you can and use as little salt as possible.

When you go shopping, if you’re going to buy canned goods, look for the products that are labeled, “low sodium” or “no salt added”, or “sodium-free”. 

Tips For Starting the DASH Diet

If you suffer from high blood pressure and want to start the DASH diet, here are a few tips to help you get started.

Tip #1 – Speak to your family members about what you’re trying to do and how important this is for your health. 

Ask them for their support as you make the change to your new eating plan.

Tip #2 – Plan some fun activities to help you stay motivated. 

The best activities are active and outside, because the vitamin D you get from being in the sun, and exercise, both help to lower blood pressure. 

Tip #3 – Give yourself some time to make the change. 

Slowly add foods from the DASH diet to each meal, while slowly reducing the amount of your regular non-DASH foods from your diet.

Within a week or two, you will have transitioned to the DASH diet without even noticing it.

Tip # 4.When you’re ready to do DASH full time, remove any foods that you aren’t allowed to eat from your house, so there’s no temptation to cheat.

If non-DASH foods aren’t found in your home, you won’t eat them. 

Remember, the DASH diet is not a diet you’re going to be following just for a few days, or weeks, or months.

The DASH diet is going to be a way of life for you. 

A healthy, lifelong lifestyle eating plan.

Start the DASH Diet Now

Why not? Even if you don’t have high blood pressure.

It’s a healthy, well balanced eating plan and it can help you to avoid getting high blood pressure.

It’ll help you to lose weight, look great and feel great. 

So why not start today.

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