The DASH Diet: A Simple Way to Control Blood Pressure
High blood pressure is a growing health problem worldwide, including in Pakistan. While medicines help, studies show that changing the way we eat can naturally lower blood pressure. One of the most effective eating plans is the DASH Diet (Dietary Approaches to Stop Hypertension).
What is the DASH Diet?
The DASH diet focuses on:
• More fruits and vegetables
• Low-fat dairy products
• Whole grains, nuts, and seeds
• Less red meat, sweets, and fatty foods
• It is also rich in calcium, potassium, and magnesium — minerals that are proven to support heart health.
Proven Results
Clinical studies found that:
– The DASH diet reduced blood pressure by 5–6 points in people with mild hypertension.
– For patients with higher blood pressure, it lowered levels by up to 11 points.
– These improvements happened without weight loss or strict salt reduction.
Why Choose DASH?
The DASH diet is simple, practical, and effective. It not only lowers blood pressure but also protects against heart disease and diabetes.
- ✅ In short: Eat more fruits, vegetables, and low-fat dairy — cut down on sugary and oily foods. A small change in diet can make a big difference for your health.