Prevent High Blood Pressure with the DASH Diet: Fruits, Veggies & Heart Health

Hypertension is a silent killer that can develop without warning. Prevention is cheaper and more effective than treatment. The DASH (Dietary Approaches to Stop Hypertension) eating plan is backed by research and focuses on whole foods to help keep blood pressure in check. Core DASH principles: - Load up on fruits and vegetables (4–5 servings each daily) to gain potassium, fiber and antioxidants. - Cut sodium to under 2,300 mg daily or aim for 1,500 mg for stronger prevention. Cook at home and swap salt for herbs and spices. - Choose potassium-rich foods like bananas, sweet potatoes, beans and leafy greens to balance sodium. - Eat whole grains (brown rice, oats, millet) instead of refined carbs. - Opt for lean proteins—fish, skinless poultry, beans—and low-fat dairy for calcium without excess fat. Pair the DASH diet with daily exercise, stress management and no smoking or excessive alcohol. Small, consistent changes in your plate can lead to big gains in blood pressure control and heart health over time.

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