Dietitian suggests THIS special diet plan to manage hypertension naturally and control high blood pressure

The DASH diet emphasizes upon high intake of fruits and vegetable, whole grains and legumes, lean proteins and nuts, as well as low-fat dairy products. By focusing on these nutrient-dense foods, you can naturally support your cardiovascular system. However, a word of caution: always consult your doctor before starting a new dietary regimen to ensure it is the right fit for your specific medical needs.

Dr Aastha Sharma, Chief Dietitian at Yatharth Super Speciality Hospital, tells Health Shots: “DASH diet is scientifically proven to lower blood pressure by improving overall heart health.”

She explains the mechanism behind this diet to manage hypertension:

• The DASH diet focuses on foods that contain less sodium. Since a lower amount of salt is used in the preparation of these foods, it reduces excess sodium and fluid retention, thereby lowering blood pressure on blood vessel walls.
• It boosts nutrients such as potassium, magnesium, and calcium that help relax blood vessels and counterbalance sodium’s effects.
• DASH diet focuses on whole, unprocessed foods that support healthy blood vessels and reduce inflammation.
• Clinical studies show that people on the DASH diet can lower both systolic and diastolic blood pressure within as little as two weeks.

Key components of the DASH diet

As per the dietician, the DASH diet is not a restrictive fad diet. It is a balanced eating plan which urges people to eat more of:

• Vegetables and fruits (high in potassium, antioxidants)
• Whole grains (brown rice, oats, whole-wheat bread)
• Low-fat or fat-free dairy
• Lean proteins (fish, poultry, legumes)
• Nuts, seeds and beans (healthy fats, fiber)
• Healthy oils (olive, canola in moderation)

Why it works: This pattern increases potassium, calcium, magnesium, fiber, and lean protein while lowering saturated fat and sodium, all of which help regulate blood pressure.

Sodium guidelines in the DASH diet

Here are dietician-approved guidelines for the intake of sodium:

• Standard DASH: ≤ 2,300 mg sodium/day (about 1 teaspoon of salt).
• Lower sodium DASH: ≤ 1,500 mg/day for greater benefit, especially recommended for people with hypertension.
• Most people exceed these limits, especially with the intake of processed foods, which are the big sources of hidden sodium.

Foods to limit or avoid

To reduce blood pressure effectively, the DASH diet discourages:

• Salted and processed foods: Canned soups, packaged snacks, pickles, frozen meals
• Sugary drinks and sweets: Soda, sweetened juices, desserts
• High-fat animal products: Full-fat dairy, fatty cuts of meat
• Fried foods and unhealthy fats: Butter, palm oil, deep-fried snacks
• Excess alcohol can raise blood pressure. Because these foods are high in sodium, saturated fat, or added sugars, they contribute to hypertension and heart disease.

Sample diet plan for blood pressure

To make your planning easier to begin your diet for the hypertension, below is the sample plan for managing it naturally by the dietician:

Breakfast:

• Oatmeal with banana and low-fat milk
• Herbal tea or black coffee

Mid-morning snack:

Lunch:

• Brown rice or whole-wheat roti
• Grilled fish/chicken or lentil curry
• Large salad or mixed veggies

Afternoon snack:

• Roasted Makhana (without salt)

Dinner:

• Steamed vegetables and lean protein
• Whole-grain chapati or quinoa
• Fresh fruits

Tips: Season with herbs/spices instead of salt, and drink plenty of water.

Who Should Be Cautious?

As per the dietician, the DASH diet is not for people with these conditions:

• Chronic kidney disease – potassium, phosphorus, and protein may be too high
• Advanced heart failure—sodium and fluid limits may need to be stricter
• Hypotension (low blood pressure) – DASH may lower BP too much
• Electrolyte disorders—potassium or magnesium may need control
• Diabetes—carb portions and fruit intake may need adjustment

Who Should Follow the DASH Diet?

Ideal for:

• People with high blood pressure (hypertension)—as part of treatment.
• Those with elevated risk for heart disease.
• Adults aiming for long-term heart health and weight control.
• Anyone wanting to adopt a balanced, nutrient-rich eating style.

(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)