Using the DASH Diet to Reduce Your Blood Pressure

High blood pressure has plagued me since my early 20's. Although many people assume that primarily older, overweight men suffer from this condition, hypertension can (and does) impact both women and men of all ages. In fact, studies show a rise in children with high blood pressure.

A variety of prescription medications are available, from beta blockers to diuretics to newer categories. However, an increasing number of physicians are recommending that their patients try lifestyle changes, such as the DASH diet, prior to starting medication.

Wondering what the DASH plan involves? It's based on the Dietary Approaches to Stop Hypertension (DASH) study. That research indicated that following a food plan made up of fruits, vegetables, whole grains, and low-fat dairy products, as well as small amounts of other foods such as sweets, may in some cases reduce high blood pressure.

As a result, the DASH diet requires that you build your meals and snacks around these key ingredients. You'll consume more potassium and less sodium, which has been shown to help lower your blood pressure.

When my doctor recommended it for me, I was enthusiastic about the idea of taking a natural approach rather than immediately relying on a prescription. For me, the most challenging aspect was cutting down on sodium. I love salty foods, and putting aside the salt shaker doesn't suffice for most of us. Salt is in the majority of processed foods, from bread to pudding mixes to beverages to cheese.

However, I have gradually succeeded in lowering my blood pressure by following this diet, keeping my weight at a healthy level, and exercising regularly. Will it work for you? Be sure to ask your physician to ensure that it's safe for you to try. If so, remember: a DASH of healthy eating can benefit you over time.