A common diet that is often used to manage blood pressure and stop hypertension is the DASH (Dietary Approaches to Stop Hypertension) diet. This diet is rich in fibre and nutrients and contains much more potassium, calcium, and magnesium than the average diet.

Many studies shave shown that in as little as several weeks, people on this diet significantly reduced their blood pressure. Many studies have shown that it is a very effective diet in reducing the risk of diabetes, heart disease, cancer, and osteoporosis.

The key to any new diet success is in not making drastic changes all at one time. It takes time to develop new eating habits and make food choices that make you feel healthier and satisfied.

There are some useful tips that you can use to adjust to the DASH diet:

  • Add more fruits and vegetables slowly to your diet. Try replacing fatty snacks with a fruit instead.
  • Increase your daily intake of dairy products. If you have trouble digesting dairy products, there are lactose intolerance pills that can aid in digesting these foods.
  • Replace enriched flour breads with whole grain bread.
  • Choose whole grain cereals without large amounts of additives and sugar.
  • Eat fruit flavoured gelatin or dried fruit snacks.
  • Add more nuts, seeds, and legumes to your daily diet.
  • Eat more of potassium-enriched fruits and vegetables.
  • Eat protein foods modestly, with preference given to soy, fish, or poultry.

Marlene Veloso