What is Hypertension?
Hypertension, or high blood pressure, is when the force of blood against your artery walls is consistently too high. It often develops over years and can silently damage the heart, kidneys, and brain without showing symptoms. Left unmanaged, it increases the risk of heart attack, stroke, and kidney disease.
Why Diet Matters
One of the most effective non-medication ways to control high blood pressure is through diet. Among all approaches, the DASH Diet (Dietary Approaches to Stop Hypertension) stands out.
🌿 What is the DASH Diet?
The DASH diet is rich in nutrients like potassium, magnesium, calcium, and fiber—all known to help control blood pressure. It’s low in sodium, saturated fat, and added sugar. It’s not just a “diet” but a sustainable eating pattern for lifelong heart health.
🥗 Key Principles of the DASH Diet:
✅ Eat More:
Fruits & Vegetables (4–5 servings each/day) Whole Grains like oats, brown rice, quinoa Low-Fat Dairy (2–3 servings/day) Nuts, Seeds & Legumes (4–5 times/week) Lean Proteins like fish, chicken, tofu
🚫 Limit:
Salt/Sodium (Aim for <1500–2300 mg/day) Processed & Packaged Foods Sugary drinks and sweets Red meats (consume in moderation)
💡 Sample DASH Meal Plan (One Day):
Breakfast:
Oats with banana slices, chia seeds & low-fat milk
Lunch:
Quinoa salad with chickpeas, cucumber, tomato, olive oil & lemon dressing
Snack:
A handful of unsalted almonds + apple
Dinner:
Grilled fish with sautéed spinach and roasted sweet potatoes
🧂 Tip to Reduce Sodium Naturally:
Use herbs like basil, mint, turmeric, and cumin instead of salt. Rinse canned beans and vegetables before use. Always check food labels for “low sodium” options.
Final Thought
The DASH diet isn’t just for people with high blood pressure—it’s a blueprint for healthy living. Small, consistent changes in your daily meals can lead to lasting results. And the best part? It’s practical, flexible, and family-friendly.
🌿 Let your plate be your prescription!
📩 Want a DASH-friendly meal plan personalized for you or your loved ones? Contact us at:
📧 berryvive20@gmail.com | 📱 WhatsApp: 8533971995
📲 Instagram: @Berryvive_Wellness
Berryvive Wellness 
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