The New Mexico State University Cooperative Extension’s Cindy Davies stressed the importance of the “DASH” diet. It’s a diet that’s truly beneficial for those with high blood pressure. It focuses on fruits, vegetables, whole grains and lean meats.
The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians. The DASH diet emphasizes vegetables, fruits and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts.
In addition to the standard DASH diet, there is also a lower sodium version of the diet. You can choose the version of the diet that meets your health needs:
- Standard DASH diet. You can consume up to 2,300 milligrams (mg) of sodium a day.
- Lower sodium DASH diet. You can consume up to 1,500 mg of sodium a day.