Maintaining high blood pressure (hypertension) is not limited to taking prescription medication. Consuming a healthy diet is a vital factor of self-care. It can ensure that blood pressure is kept under control. Moreover, it can help prevent the development of other life threatening diseases.

Dietary Approaches to Stop Hypertension (DASH) is a meal plan that was developed out of a study to evaluate the effects of diet and blood pressure. Incepted in 1994, researchers monitored participants by one of three various types of eating plans:

Atypical American diet: fairly high fat content (37 percent of daily calories), with few fruits and vegetables, minimal low-fat dairy products

An assimilated typical American diet: higher in vegetables and fruits, without curtailing overall fat intake

The DASH eating plan: less than 30 percent of calories, high in fruits and vegetables, liberal portions of grains and low-fat dairy products as well as low saturated fats.

Out of the three dietary plans, DASH was found to be the most effective at lowering blood pressure. Participants without high blood pressure experienced reductions in systolic pressure, as well. Patients who were diagnosed with hypertension had drastic drops in systolic pressure by 11.4 mm Hg and diastolic pressure by 5.5 mm Hg.

Both health organizations, the American Heart Association and the National Heart, Lung, and Blood Institute advise a diet program, called the DASH diet. The heart-healthy DASH health program has proved substantial results in clinical trials to lower blood pressure. Reducing the risks associated with high blood pressure may prevent the fatalities of strokes or heart attacks.

Unlike other trendy diets which require specialty foods, the DASH diet plan is easy to follow. The healthy dietary plan emphasizes:

•Low-fat dairy products
•Fruits
•Fish
•Poultry
•Vegetables
•Whole-grain foods
•Nuts

The only recommended limitations of the diet are reduced amounts of sodium intake (1,500 mg), red meats, sweets and sugary beverages.