The DASH diet for high blood pressure
How the DASH diet lowers blood pressure, what to eat on it with Indian food examples, how to cut salt, and other lifestyle changes that help hypertension.
By the Healtree Hospital clinical team.
DASH (Dietary Approaches to Stop Hypertension) is an eating plan proven to lower blood pressure. It is rich in vegetables, fruit, whole grains, pulses, nuts and low-fat dairy, and low in salt, sugar and saturated fat. Following it, especially with less salt, can lower systolic blood pressure by several points within weeks, alongside any medicines your doctor prescribes.
What is the DASH diet?
DASH was developed through research studies that showed diet alone can lower blood pressure. It is not a crash diet but a long-term pattern of eating that also helps cholesterol, weight and blood sugar.
What to eat
- Vegetables and fruit at every meal: they provide potassium, magnesium and fibre
- Whole grains: brown rice, millets, whole wheat roti and oats instead of refined flour
- Pulses, legumes, nuts and seeds
- Low-fat milk, curd and buttermilk
- Lean protein: fish, chicken, eggs, paneer in moderation
- Healthy oils in small amounts
Cutting down on salt
Most salt comes from pickles, papad, packaged snacks, processed food and restaurant meals, not the salt shaker. Aim for less than 5 grams of salt (about one teaspoon) a day in total.
- Limit pickles, papad, chips and salted nuts
- Read labels and choose low-sodium products
- Flavour food with lemon, herbs and spices instead of extra salt
- Taste before adding salt at the table
Limit sugar and saturated fat
Sweets, sugary drinks, fried snacks, ghee and butter in large amounts add calories and raise the risk of heart disease. Keep them occasional.
Other changes that lower blood pressure
- At least 150 minutes of moderate activity a week, such as brisk walking
- Losing weight if you are overweight
- Limiting alcohol and stopping smoking
- Good sleep and managing stress
- Checking blood pressure regularly at home
Diet and medicines go together
If you are on blood pressure medicines, continue them. Diet changes can improve control and sometimes allow your doctor to reduce the dose, but never stop medicines on your own. People with kidney disease should check with their doctor before increasing potassium-rich foods.
See a specialist in Neelankarai, ECR
This guide is general information, not a diagnosis. Our General Medicine & Diabetology team at Healtree Multi-Speciality Centre & Hospital can assess your situation. The hospital is open 24 hours.
Specialists: Dr. Rajasekaran
Frequently asked questions
- How quickly does the DASH diet lower blood pressure?
- Studies show blood pressure can fall within two weeks of starting DASH, with the biggest effect when salt is also reduced.
- Can I follow the DASH diet with Indian food?
- Yes. Dal, vegetables, millets, whole wheat roti, curd and fruit fit the DASH pattern well. The main change is less salt, fried food and sweets.
- Can I stop my BP tablets if I follow the DASH diet?
- No, not on your own. Keep taking your medicines and discuss any dose change with your doctor.
- How much salt should I have per day?
- Less than 5 grams of salt a day in total, about one level teaspoon, including salt already in food.
Ready to see a specialist?
Book an appointment online or call us any time. Our team is available 24/7.