Spotlight on Health Health: A path to Better Blood Pressure
The DASH (Dietary Approaches to Stop Hypertension) diet is a heart-healthy eating plan designed to help manage high blood pressure. It emphasizes foods rich in key nutrients like potassium, calcium, and magnesium—minerals proven to support blood pressure health—while keeping sodium low. The diet is simple and flexible, focusing on a balanced intake of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. For example, a DASH-friendly meal might include grilled chicken, a side of quinoa, and steamed vegetables, while snacks can range from fruit to a handful of unsalted nuts. Benefits: Research shows that DASH can lower systolic blood pressure (the top number) by up to 11 points for some individuals, which is comparable to some medications. Plus, it supports cholesterol control, weight management, and blood sugar levels—all contributing to overall heart health. Getting Started: To try the DASH diet, start with small changes: swap salty snacks for fresh fruits and veggies, use herbs and spices instead of salt, and aim to fill half your plate with fruit and vegetables at meals.
Try It This Week: Tips to Start the DASH Diet
Cut down on sugary beverages by replacing one or more with plain water daily. Choose whole-wheat bread over white bread for sandwiches or toast. Top your breakfast cereal or oatmeal with fresh or frozen berries or sliced bananas. Flavor plain yogurt with fresh or frozen fruit and a sprinkle of unsalted nuts. Read labels and choose lower sodium options on packaged foods. See the attachment for more tips and click the button below to find DASH-friendly recipes.
Find DASH -Friendly Recipes
Benefits Buzz: Health Coaching
Many health plans offer health coaching at no extra cost. A health coach can support you in reaching your health goals such as losing weight, quitting smoking, managing stress, and more. Contact your health plan for details.
Getting Started on the DASH Diet
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