Diet & Nutrition

DASH Diet for Hypertension

There are so many diets we keep on reading about. In the recent times there has been much emphasis on how diets help to control certain health issues. One really common condition which leads to other health complications is hypertension & to control it there is a healthy diet for hypertension which is called the DASH diet. We will understand more about it.

DASH Diet for Hypertension

The term DASH in DASH Diet stands for Dietary Approaches to Stop Hypertension. It mainly focuses on reduced sodium/salt intake and encourages intake of foods rich in nutrients like potassium, calcium, and magnesium.


DASH Diet Recommendations:

DASH diet is recommended for the following reasons:

  • Reducing the risk of many diseases like some cancer types, stroke, heart disease, heart failure, kidney stones, and diabetes.
  • It has also been effective in losing weight and become healthier at the same time.


DASH Diet for Hypertension:

There are various diets for HTN; however, it is known fact that DASH diet is the most effective. DASH diet includes:

  • Foods like whole grains, poultry, fish, and nuts
  • Intake of foods rich in potassium, calcium, and magnesium, protein and fiber
  • Lowering salt and sodium intake
  • Restricting fats, red meats, sweets, and sugared beverages

The DASH diet restricts you to have a sodium level of 2300 mg or 1500mg every day in case of those who are at a high risk. For example known patients with hypertension, diabetes, or those who have a history of chronic kidney disease.

The DASH diet plan is based on the following objectives:

  • Weight Loss
  • Healthy Eating

DASH diet encourages the following daily nutrient requirement:

Daily Nutrient Total Count
Carbohydrates 55% of the total calorie count
Total Fat 26% of the total calorie count
Protein 18% of the total calorie count
Saturated Fats 6% of the total calorie count
Cholesterol 150mg
Sodium 2300mg
Potassium 4700mg
Calcium 1250mg
Magnesium 1250mg
Fiber 30gm

DASH Diet Plan Menus:

Nourishment groups Daily Servings Size of the serving
Grains/Grain Products 7 to 8 servings 1 whole-wheat bread slice, 1 cup dry cereal, half cup rice (steamed)
Legumes or Nuts & seeds 4 - 5 per week 7 - 8 count of dry fruits, 1 small cup of legumes, 2 - 3 times a day
Fat/oils 2 to 3 servings 1 teaspoon canola/olive/vegetable oil
Fat-free/low-fat milk/milk products 2 to 3 servings 250 ml milk or 1 cup yogurt
Vegetables 4 to 5 servings 1 cup of (raw) green leafy vegetables, half cup (cooked) vegetables, and half cup vegetable juice
Fruits Fruits 1 medium fruit /~200 ml fresh-fruit juice
Animal protein Lean meat, poultry, and fish < than 2 Half cup cooked lean meat, skinless poultry, or fish; a small bowl of pulses
Sweets < than 5/week 1 tsp sugar


Hypertension is a silent killer and basically is a result of sedentary lifestyle. With very little time for ourselves, we should make an effort to stay active and control our diet or eat healthy foods. Along with this, it is also important that we get our health checked regularly to understand the progress of the disease or whether the diet and exercise are helping or not. For this, a regular health checkup is a must.

Are you looking to modify your lifestyle and habits to improve the quality of your life? Answer simple questions related to your Immunity, Fitness, Nutrition, Health and Habits check your health assessment. View More

Was This Article Helpful?

Yes No
People Talked About Us
Mr. Anand AgarwalKhargone

PREVENTION: THE FOUNDATION OF HAPPY, HEALTHY LIFE & PEACE OF MIND… A good lifestyle leads to good health. The reports of your annual health checkups equip you with your personal health information and help you to live better and healthy.

Mr. Atul SaojiAkola

On the occasion of senior citizens' day, our esteemed client shared his family's experience about getting timely intervention for calcium deficiency with health checkups. His brother used to think he's healthy but his test report surprised him! Lifestyle health conditions don't have visible symptoms, and only regular screenings can help to catch them.

Rajesh KhareMadhya Pradesh

Cure costs a lot, prevention doesn't.

An ounce of prevention is worth a pound of cure.

Kuldeep GillNavi Mumbai

Your well-being is our number 1 priority that's why we have fully prepared ourselves to give you a COVID-safe checkup experience.

Dr. Satish PoddarBangalore

I am a loyal customer of Indus health plus since 5years, the executives were very cooperative while my parents were getting operated, in fact, it was successful because of Indus health plus.

Daniel Kirubai

The test was planned in such a way that the time was minimized, optimized and could be done within a short span. Thank you so much Indus health plus.

Ms. Malti Singh SengarNew Delhi

"I took the health checkup package for my mother. The experience at the hospital was incredible. The staff was extremely courteous and made sure that there was no waiting time. The price of the package, the same day delivery of report and the useful doctor counselling made sure that the experience was memorable for me and my mother".

Mr. Gali Vishnu PrasadBangalore

"This was the first time in my life that I had gone for an extensive checkup of my whole body and I could not have chosen a better facilitator than Indus Health Plus. Their representative was with me throughout the day and made sure that the tests were completed at the earliest. The hospitality accorded to me truly made my day".

Mr. Jayesh OvalekarBangalore

"The overall experience was excellent and the test package was extensive. After the doctor’s counselling session, I understood what life style changes I need to make to lead a happy and healthy life. Thank you Indus Health Plus for showing me the right way. I will definitely make sure that my loved ones also undergo these tests".