The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan specifically designed to help lower high blood pressure (hypertension). It emphasizes consuming a variety of nutrient-rich foods while limiting the intake of sodium (salt) and unhealthy fats.

The key features of the DASH diet include:

It encourages a high intake of fruits and vegetables, which are excellent sources of essential vitamins, minerals, and dietary fiber. These foods should be included in every meal and snack

The DASH diet promotes the consumption of whole grains such as whole wheat, brown rice, oats, quinoa, and whole grain bread. These grains provide more fiber and nutrients compared to refined grains.

The diet emphasizes lean sources of protein, including poultry, fish, legumes (beans, lentils), and low-fat dairy products. It suggests limiting the consumption of red meat and opting for healthier protein sources.

The DASH diet encourages the consumption of low-fat or fat-free dairy products like milk, yogurt, and cheese. These provide important nutrients like calcium and vitamin D while keeping saturated fat intake in check.

Moderate amounts of nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, can be included in the DASH diet as a source of healthy fats, fiber, and other beneficial nutrients.

The DASH diet emphasizes reducing the consumption of sodium to help manage blood pressure. It suggests avoiding processed foods high in sodium, using herbs and spices instead of salt for flavoring, and reading food labels to choose low-sodium options.

The DASH diet advises limiting the intake of added sugars, sugary beverages, and sweets, as they contribute to excess calories without providing significant nutritional value.

Including the list of foods in my diet went a long way to helping reduce and reverse high blood pressure and Diabetes simultaneously.

1. Berries and kiwis
   People who eat 3 kiwis per day for 8 weeks see a more significant reduction in systolic and diastolic blood pressure than those who eat 1 apple per day for the same period.” (Medical News Today). The study authors note that this may be due to the bioactive substances in kiwis.
2. Blueberries and strawberries
   Contain antioxidant compounds called anthocyanins, a type of flavonoid that help reduce blood pressure and blood sugar. That’s why I created this smoothie: its power packed to combat both high blood pressure and high blood sugar. If you can drink it every day, do so.
3. Beets
   Another blood pressure reducing food. I use the leaves in a salad as well because the leaves are also packed with nutrients so don’t throw them away. Drinking beet juice may reduce blood pressure in the short and long term because it contains dietary nitrate.I made a beetroot smoothie you can check out.
4. Dark chocolate
   Actually, with the dark chocolate it is the cocoa that contains flavonoids, an antioxidant. According to the AHA, flavonoids may help reduce blood pressure. That is why I use 100% cocoa and dark chocolate for my recipes when I want a treat. I have shared one of those recipes here.
5. Leafy green vegetables
   These are rich in nitrates, which help manage blood pressure. According to medical news today, “Some research suggests that eating at least 1 cup of green leafy vegetables per day can lower blood pressure and reduce the risk of cardiovascular disease. Examples of leafy greens include cabbage, collard greens, kale, mustard greens, spinach, Swiss chard.
6. To reduce blood sugar, include eggplant/garden eggs.
   I’ve shared some leafy green recipes and smoothies so far on the channel. Check them out – I’m attaching the food recipes playlist as well as the smoothie, juice and chips playlist to make it easier for you to find.
   • Low Car, High Fiber, High Protein Food Recipes
   • Juices, smoothies, and chips
7. Garlic
   Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin. MedicalNewsToday states that, “A 2020 review concludes that garlic in general, and specifically Kyolic garlic, can reduce: blood pressure arterial stiffness cholesterol” That is why I add garlic to almost every food meal I have shared. It makes the food taste great too so that’s a win.

Juices, smoothies, and chips. Incorporating all you can find in your area (in the list below) can be a great addition to your nutrition.

1. Fermented foods that can be added to your nutrition include:
   • Kimchi
   • Kombucha
   • Apple Cider Vinegar
   • Miso
   • Tempeh
   • Kenkey (in minimal quantities)
2. Probiotic supplements.
3. Lentils and other pulses.
4. Natural Yogurt.
5. Cinnamon
6. Nuts – walnuts, hazelnuts, pistachios.
7. Pomegranates (be careful with these if you are a diabetic).
8. Citrus Fruits.
9. Oily Fish – Examples of oily fish are anchovies, sardines, mackerel, albacore, tuna.

Try to limit the fruit and grain list below considerably or eat with very fiber rich meals. If you cannot eat them with fiber rich meals, try to avoid them.

• • banana
  • watermelon
  • oats

Even though they may help with blood pressure (for instance oats), it spikes blood sugar.

Remember, individual circumstances may vary, and it’s important to work closely with your healthcare provider to develop a personalized plan for preventing hypertension or high blood pressure. They can provide you with the most appropriate recommendations based on your medical history and current health status.