DASH Diet..

This is something to live with and manage your High Blood pressure.


Small changes can have great impact on your health. Here are few tips on how to incorporate the Dietary Approaches to Stop Hypertension (DASH) diet into your daily life.

The diet is simple:

  • Eat more fruits,  vegetables and low fat dairy foods
  • Eat more whole-grain foods, fish, poultry, nuts.
  • Limit sodium (salt), sweets, sugary drinks and red meats
  • Cut back on foods that are high in saturated fat,  cholesterol and trans fat.

In research studies,  people who were on the DASH diet lowered their blood pressure within 2 weeks.

Another diet – DASH-Sodium : cutting back sodium to 1500 milligrams a day (about 2/3 teaspoon). Studies of people on the DASH-Sodium plan lowered their blood pressure as well.


  1. Add a serving of vegetables at lunch and at dinner.
  2. Add serving of fruit to your meals or as snack. Canned and dried fruits are easy to use, but make sure they don’t have added sugar.
  3. Instead of snacking on chips or sweets, eat unsalted nuts,raisins, low fat & fat free yogurt,frozen yogurt, unsalted plain popcorn with no butter and raw vegetables.


Grains: 7-8 daily servings

Vegetables: 4-5 daily servings

Fruits: 4-5 daily servings

Low fat / fat free dairy products: 2-3 daily servings

Meat, poultry and fish: 2 or less daily servings

Nuts, seeds and dry beans: 4-5 servings per week

Fats and oil: 2-3 daily servings

Sweets: try to limit to less then 5 servings per week.

[ Servings – veges & fruits – 1 cup, oil -1 teaspoon , bread – 1 slice , cooked meat – 3 ounces , rice/pasta – 1/2 cup.]


Let’s get some knowledge of Hypertension…

#hypertension #highbloodpressure #health

Hi Friends.. Happy monsoon to my Indian Followers… I am so happy with monsoon season… It brings so much natural beauty of land & pure fresh atmosphere.

Today I have a topic to share with you is of course related to health because it’s a health blog…. 👷

The Most common condition in nowadays ; High blood pressure. Most of the elderly person are having this condition. Plus children & teens are also prone to get hypertension.

Blood pressure is the measure of the force of blood pushing against blood vessel walls.

Normal Blood pressure – 120 over 80

Prehypertension – 120 to 139 over 80 to 89

Stage 1 High blood pressure – 140 to 159 over 90 to 99

Stage 2 High blood pressure – 160 and above over 100 and above.

High blood pressure in people over age 60 – 150 and above over 90 and above.

Hypertension increases  the risk of heart diseases & stroke.

How this condition develops?

Exact causes are unknown but some factors which leads to this condition are :



Lack of physical activity 

Too much salt in diet

Too much alcohol consumption



Older age

Family history

Chronic kidney diseases


Treatment includes drugs and change in lifestyle & diet.

Drugs such as calcium channel blockers, ACE inhibitors, Angiotension II Receptor Blockers (ARBs), Diuretics, Betablockers… are helpful to lower the blood pressure.

Diet changes is better to come out of any condition or disease. So Diet for Hypertension is coming up on next post

Thank you for Reading & becoming healthy 😀

😊 Stay healthy,  Stay happy 😊