Learn how to follow the DASH diet guidelines so you can eat to lower blood pressure
### **Learn How to Follow the DASH Diet Guidelines to Lower Blood Pressure | BluePillExpress**
If you're looking to **lower your blood pressure naturally**, the **DASH diet** (Dietary Approaches to Stop Hypertension) is one of the most effective and research-backed plans available. Created specifically to help manage and prevent high blood pressure, the DASH diet is not just a short-term fix—it’s a sustainable way of eating that promotes **overall heart health and well-being**. At **BluePillExpress**, we break down exactly how to follow it for long-term success.
—
### ✅ **What is the DASH Diet?**
The **DASH diet focuses on foods that are low in sodium** and rich in **potassium, calcium, magnesium, fiber, and protein**—nutrients known to help reduce blood pressure. It emphasizes **whole, nutrient-dense foods** while cutting back on processed and high-sodium items.
—
### 🥦 **Key DASH Diet Guidelines**
#### 1️⃣ **Eat More Fruits & Vegetables**
Aim for **4–5 servings of each per day**. They're rich in potassium and fiber, helping reduce blood pressure.
**BluePillExpress Tip:** Add fruit to your breakfast and include a salad or cooked vegetables with lunch and dinner.
#### 2️⃣ **Choose Whole Grains**
Go for **6–8 servings per day** of whole grains like brown rice, oats, quinoa, or whole wheat bread.
They provide fiber and essential nutrients that help maintain healthy blood pressure.
#### 3️⃣ **Include Low-Fat Dairy**
Aim for **2–3 servings a day**—think skim milk, low-fat yogurt, or cheese. These are great sources of calcium.
**BluePillExpress Tip:** Opt for plain yogurt and sweeten it naturally with fruit.
#### 4️⃣ **Eat Lean Proteins**
Include **2 or fewer servings per day** of lean meats, poultry, or fish. Plant-based proteins like beans and lentils are also encouraged.
#### 5️⃣ **Cut Back on Sodium**
Try to stay below **2,300 mg of sodium/day**, or ideally **1,500 mg/day** if you’re aiming for lower blood pressure.
**BluePillEx