High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking. Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet. Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful. Find out how to cut down on salt Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat 5 portions of fruit and vegetables every day. Find out how to get your 5 A Day Regularly drinking too much alcohol can raise your blood pressure over time. Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure: Find out how many units are in your favourite drink and get tips on cutting down. Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure. Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. Find out if you need to lose weight
with the BMI healthy weight calculator If you do need to lose some weight, it's worth remembering that just losing a few pounds will make a big difference to your blood pressure and overall health. Get advice on losing weight safely Being active and taking regular
exercise lowers blood pressure by keeping your heart and blood vessels in good condition. Regular exercise can also help you lose weight, which will also help lower your blood pressure. Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week. Physical activity can include anything from sport to walking and gardening. Drinking more than 4 cups of coffee a day may increase your blood pressure. Healthy diet
Limit your alcohol intake
Lose weight
Get active
Cut down on caffeine
If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.
It's fine to drink tea and coffee as part of a balanced diet, but it's important that these drinks are not your main or only source of fluid.
Stop smoking
Smoking does not directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke.
Smoking, like high blood pressure, will cause your arteries to narrow.
If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.
Get help to stop smoking
Page last reviewed: 23 October 2019
Next review due: 23 October 2022
Whom Is the DASH Diet Good for Exactly, and What Variations Are There?
The DASH diet was developed specifically to help people lower high blood pressure and is promoted by the National Heart, Lung, and Blood Institute (NHLBI), which is part of the National Institutes of Health.
Blood pressure readings higher than 130 millimeters of mercury (mmHg) for systolic blood pressure (the top number) and higher than 80 mmHg for diastolic (the bottom number) are considered high.
The food options available on the DASH diet closely mirror the eating plan recommended in the U.S. Department of Agriculture’s MyPlate, with a focus on whole foods, such as fruit and veggies; fat-free or low-fat dairy; whole grains; and lean meats, fish, and poultry.
Meanwhile, the plan requires cutting back on, or preferably eliminating, processed foods, like sugary drinks and packaged snacks, and limiting red meat, which has been linked to increased risk of coronary heart disease.
The DASH diet specifically meets the sodium requirements that can give people an edge over hypertension.
This means it’s a great diet for people who have high blood pressure or are looking to reduce their risk of heart disease, as well as those individuals who may be at risk of type 2 diabetes or are currently managing the condition.
DASH Diet Types
Depending on your health needs, you can choose from two forms of the DASH diet.
The standard DASH diet This plan limits sodium consumption to 2,300 milligrams (mg) per day.
The lower-sodium DASH diet This version calls for limiting sodium consumption to 1,500 mg per day.
The daily DASH eating plan also involves, on average:
- 6 to 8 servings of grains, preferably whole grains
- 6 or fewer servings of meat, poultry, and fish
- 4 to 5 servings of veggies
- 4 to 5 servings of fruit
- 2 to 3 servings of low-fat or fat-free dairy products
- 2 to 3 servings of fat or oils
Here are some of the other estimated daily nutritional goals of the DASH diet plan.
- Total fat is about 27 percent of calories
- Saturated fat is 6 percent of calories or less
- Protein is about 18 percent of calories
- Carbohydrates are about 55 percent of calories
- Cholesterol is limited to 150 mg
- Fiber is 30 grams (g) or more
Depending on your weight loss or weight maintenance needs, you can choose a DASH diet plan that provides 1,200, 1,400, 1,600, 1,800, 2,000, 2,600, or 3,100 calories per day.
You can track your nutrient and calorie intake with the help of various apps, such as the Lose It! Calorie Counter, which is free to download on the App Store and Google Play.
A 7-Day Sample DASH Diet Menu You Can Follow
The DASH diet calls for lots of fresh veggies and fruits, but requires only a moderate amount of whole grains, as well as lean sources of protein and healthy fats, such as those from fish and nuts, respectively.
This distinguishes the DASH diet from other popular plans, such as the Atkins diet and the ketogenic diet, or the high-fat, low-carb diet.
Here’s a typical week of meals on the DASH diet.
Day 1
Breakfast
- 1 whole-wheat bagel with 2 tablespoons (tbsp) peanut butter (no salt added)
- 1 medium orange
- 1 cup fat-free milk
- Decaffeinated coffee
Lunch
- Spinach salad made with 4 cups of fresh spinach leaves, 1 sliced pear, ½ cup canned mandarin orange sections, ⅓ cup slivered almonds, and 2 tbsp red wine vinaigrette
- 12 reduced-sodium wheat crackers
- 1 cup fat-free milk
Snack
- 1 cup fat-free, low-calorie yogurt
- 4 vanilla wafers
Dinner
- 3 ounces (oz) herb-crusted baked cod
- ½ cup brown rice pilaf with vegetables
- ½ cup steamed green beans
- 1 small sourdough roll with 2 teaspoons (tsp) olive oil
- 1 cup fresh berries with chopped mint
- Herbal iced tea
Day 2
Breakfast
- 1 cup fresh mixed fruits topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt, and ⅓ cup walnuts
- 1 bran muffin with 1 tsp trans-fat-free margarine
- 1 cup fat-free milk
- Herbal tea
Lunch
- Curried chicken wrap made with a whole-wheat tortilla, ⅔ cup chopped chicken, ½ cup chopped apple, 1½ tbsp light mayonnaise, and ½ tsp curry powder
- ½ cup raw baby carrots
- 1 cup fat-free milk
Snack
- Trail mix made with ¼ cup raisins, about 22 unsalted mini twist pretzels, and 2 tbsp sunflower seeds
Dinner
- 1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce, no added salt
- 2 cups mixed salad greens topped with 1 tbsp low-fat Caesar dressing
- 1 small whole-wheat roll and 1 tsp olive oil
- 1 nectarine
- Sparkling water
Day 3
Breakfast
- ¾ cup bran flakes cereal with 1 cup low-fat milk
- 1 medium banana
- 1 slice whole-wheat bread with 1 tsp trans-fat-free margarine
- 1 cup orange juice
Lunch
- Tuna salad made with ½ cup drained, unsalted water-packed tuna, 2 tbsp light mayonnaise, 15 grapes, and ¼ cup diced celery served on top of 2½ cups romaine lettuce
- 8 Melba toast crackers
- 1 cup fat-free milk
Snack
- 1 cup light yogurt
- 1 medium peach
Dinner
- Beef and vegetable kebab, made with 3 oz of beef and 1 cup of peppers, onions, mushrooms, and cherry tomatoes
- 1 cup cooked wild rice
- ⅓ cup pecans
- 1 cup pineapple chunks
- Cran-raspberry spritzer made with 4 oz cran-raspberry juice and 4 to 8 oz sparkling water
Day 4
Breakfast
- 1 cup oatmeal topped with 1 tsp cinnamon
- 1 slice whole-wheat toast with 1 tsp trans-fat-free margarine
- 1 banana
- 1 cup fat-free milk
Lunch
- ¾ cup chicken salad with 2 slices whole wheat bread and 1 tbsp Dijon mustard
- Salad with ½ cup cucumber slices, ½ cup tomato wedges, 1 tbsp sunflower seeds, and 1 tsp low-calorie Italian dressing
- ½ cup fruit cocktail, juice pack
Snack
- ⅓ cup unsalted almonds
- ¼ cup raisins
- ½ cup fat-free, no sugar added fruit yogurt
Dinner
- 3 oz roast beef with 2 tbsp fat-free beef gravy
- 1 cup green beans sautéed with ½ tsp canola oil
- 1 small baked potato with 1 tbsp fat-free sour cream, 1 tbsp reduced fat cheddar cheese, and 1 tbsp chopped scallions
- 1 small apple
- 1 cup low-fat milk
Day 5
Breakfast
- ½ cup instant oatmeal
- 1 mini whole-wheat bagel with 1 tbsp peanut butter
- 1 medium banana
- 1 cup low-fat milk
Lunch
- Chicken breast sandwich with 3 oz of skinless chicken breast, 2 slices whole-wheat bread, 1 slice reduced-fat cheddar cheese, 1 large leaf of romaine lettuce, 2 tomato slices, and 1 tbsp low-fat mayo
- 1 cup cantaloupe
- 1 cup apple juice
Snack
- ⅓ cup unsalted almonds
- ¼ cup dried apricots
- 1 cup fat-free, no sugar added fruit yogurt
Dinner
- 1 cup spaghetti with ¾ cup vegetarian spaghetti sauce and 3 tbsp Parmesan cheese
- Spinach salad with 1 cup fresh spinach leaves, ¼ cup grated carrots, ¼ cup sliced mushrooms, and 1 tbsp vinaigrette dressing
- ½ cup corn (cooked from frozen)
- ½ cup canned pears, juice pack
Day 6
Breakfast
- 1 slice whole-wheat bread with 1 tsp margarine
- 1 cup fat-free, no sugar added fruit yogurt
- 1 medium peach
- ½ cup grape juice
Lunch
- Ham and cheese sandwich with 2 oz low-fat, low-sodium ham, 2 slices whole-wheat bread, 1 large leaf of romaine lettuce, 2 slices tomato, 1 slice reduced-fat cheddar cheese, and 1 tbsp low-fat mayonnaise
- 1 cup carrot sticks
Snack
- ⅓ cup unsalted almonds
- ¼ cup dried apricots
- 1 cup low-fat milk
- 1 cup apple juice
Dinner
- Chicken and Spanish rice
- 1 cup green peas sautéed with 1 tsp canola oil
- 1 cup cantaloupe
- 1 cup low-fat milk
Day 7
Breakfast
- 1 low-fat granola bar
- 1 medium banana
- ½ cup fat-free, no sugar added fruit yogurt
- 1 cup orange juice
- 1 cup low-fat milk
Lunch
- Turkey breast sandwich with 3 oz cooked turkey, 2 slices whole-wheat bread, 1 large leaf romaine lettuce, 2 slices tomato, 2 tsp low-fat mayonnaise, and 1 tbsp Dijon mustard
- 1 cup steamed broccoli (cooked from frozen)
- 1 medium orange
Snack
- 2 tbsp unsalted peanuts
- 1 cup low-fat milk
- ¼ cup dried apricots
Dinner
- 3 oz baked fish
- 1 cup scallion rice
- Spinach sauté with ½ frozen spinach, 2 tsp canola oil, and 1 tbsp slivered, unsalted almonds
- 1 cup carrots (cooked from frozen)
- 1 small whole-wheat roll with 1 tsp margarine
- 1 small cookie