Lowering blood pressure with the DASH diet
Lower your blood pressure naturally with the scientifically proven DASH diet. A complete guide with sample menus and practical tips to start today.
What is the DASH diet?
DASH stands for Dietary Approaches to Stop Hypertension. It's a scientifically proven eating plan to lower blood pressure naturally and sustainably.
DASH diet fundamentals
Reduce sodium
Less than 2,300 mg/day (about 1 teaspoon of salt total per day)
More minerals
Potassium, magnesium, calcium
Whole foods
Unprocessed
Controlled portions
Balanced quantities
DASH diet superstars
Vegetables and fruit (8–10 servings/day)
Whole grains (6–8 servings/day)
Lean protein (2–3 servings/day)
Scientifically proven results
Effects on blood pressure
- • 8–14 mmHg reduction
- • Improvement in 2–4 weeks
- • Lasting benefits
Other benefits
- • Weight loss if needed
- • More energy
- • Overall cardiovascular health
The DASH diet isn't only effective against hypertension — it's a healthy way of eating for the whole family. Its flexibility and solid scientific foundation make it an excellent choice for optimal cardiovascular health.
Need personalized support?
For guidance tailored to your situation, book an appointment with Gabriela Ferent, licensed dietitian-nutritionist in Luxembourg.
Book an appointment