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Have you been trying to control your blood pressure but haven't been able to?
Do you have high blood pressure, or have a family history of it?
If so, then this DASH diet plan is the perfect one for you to follow and start living a healthier life.
The DASH diet plan has been around for a while and it's one of the best ways to control your blood pressure.
And with our Hint app, we make it easy for you to get a personalized dash diet meal plan within minutes. Just download the Hint app and subscribe to the plan.
It helps you control your high blood pressure level by providing several meals that are rich in fruits, vegetables, and low-fat dairy products.
If you follow this diet plan for at least three months you can control your high blood pressure significantly while reducing the risk of heart disease and stroke.
Here are the key benefits, plan duration, and frequently asked questions.
This is a monthly subscription plan. You can renew it every month, for three months, or once a year.
Taking your dietary preferences into consideration we have the DASH diet plan available in 3 different diet types, such as
This is a vegetarian diet plan containing plant-based foods and dairy products. It does not include eggs, meat, fish, seafood, and other animal products.
This diet plan includes vegetarian foods and various egg recipes. It does not include meat, fish, seafood, and other animal products.
This plan includes non-vegetarian foods such as meat, fish, seafood, and other animal products in addition to dairy products, eggs, and regular vegetarian foods.
DASH diet stands for Dietary Approach to Stop Hypertension. It is clinically proven to help patients control high blood pressure and prevent complications.
120/80 mm Hg is the normal blood pressure level. Read our blog on hypertension for more details.
A blood pressure reading is written as 120/80 mmHg, or "120 over 80". The systolic pressure is 120, which measures the pressure in the arteries when the heart beats. Whereas, the diastolic pressure is 80, which measures the pressure in the arteries when the heart rests between the beats.
Regularly monitoring your blood pressure levels helps in proper diagnosis. Look for the symptoms like frequent headaches, irregular heartbeat, nosebleeds, breathing difficulty, and fatigue.
Do not eat more than 5 grams of salt per day. You can eat food containing low amounts of salt. Do not sprinkle any form of salt on the food you are eating.
Salt intake can be tracked using the Hint app in terms of sodium. Do not consume more than 2000 mg of sodium per day.
Following a diet with high salt, saturated fat, low fiber, low potassium and low calcium over the long term could lead to high blood pressure.
Yes. Eating eggs does not affect your blood pressure. They can be included in the DASH diet. Eggs are a good breakfast option and are included in this diet plan.
Moderate-intensity aerobic exercises like walking, jogging, cycling, and swimming can help maintain heart rate and lower blood pressure. However, you should avoid intensive workouts in short bursts like sprinting or weight lifting as these activities raise blood pressure rapidly.
Almonds, hazelnuts, brazil nuts, mixed nuts, peanuts, walnuts, sunflower seeds, and unsweetened peanut butter can be included in moderation in the diet. Some of them are included in this diet plan.
Yes. Garlic may help in lowering blood pressure and shielding from cardiovascular disease. Some recipes in this diet plan include garlic.
Yes. Ginger helps in controlling high blood pressure as it improves blood circulation. Many recipes in this diet plan include ginger.
Yes. Including green tea helps in reducing high blood pressure. Make sure not to drink more than 2-3 cups of green tea per day. Also, opt for caffeine-free green tea.
No. Most chocolates contain caffeine and saturated fat which tends to increase your blood pressure. Also, they have high amounts of sugars which can result in unnecessary calorie intake leading to weight gain.
Yes. A small piece of dark chocolate can be included daily as it contains a good amount of flavonoids which help in the reduction of high blood pressure. But check the nutrition label before you eat. Avoid dark chocolates containing high sugar and saturated fat.
Yes. Lemon is a good source of potassium and has powerful blood pressure-lowering effects.
No. Caffeine leads to a short-term increase in blood pressure which can be harmful especially if you are hypertensive.
No. Coffee is a major source of high amounts of caffeine, which is not advised in the case of hypertension.
Yes. Pomegranates are a good source of potassium, and dietary fiber, and help in maintaining blood pressure.
No. Alcohol is not healthy and hence raises blood pressure to unhealthy levels.
Yes. Coconut water has a good content of potassium which helps in lowering high blood pressure. Also, it's a healthy drink to hydrate the body and balance electrolytes in the body.
Drinking milk tea has adverse effects on health as it can lead to an increase in blood pressure as well as can cause issues like acidity and gastritis. But, including black tea or green tea (without caffeine) can help in lowering blood pressure.
Yes. Beetroots contain naturally high levels of nitrates which are converted into nitric oxide by our digestive system. This helps in relaxing blood vessels and hence lowering blood pressure.
Yes. In the case of hypertension, a rise in blood pressure causes pressure in the cranium and thereby leading to headaches. However, the intensity and frequency of headaches vary for each individual.
Yes. People who sleep less than 6 hours a day tend to have increased blood pressure.
Yes. Stress can lead to the release of stress hormones in our blood. Due to the release of these hormones, our heart beats faster and constricts blood vessels for more blood. Due to this, our body’s blood pressure increases. But, this increase in blood pressure is temporary.
Yes. A normal to moderate speed walk helps to lower high blood pressure. In case of high blood pressure avoid brisk walking to avoid stress.
Yes. When you have a fever, the immunity of your body is low, the body temperature is high and thereby inflammation is high. This leads to an increase in heart rate as well as blood pressure.
Symptoms of low blood pressure are blurred vision, fainting, dizziness, fatigue, nausea, and excessive sweating.
Reasons for low blood pressure are: eating very less or fasting, stress, dehydration, high doses of hypertension medications, antidepressants, heart diseases, and shock.
Drink more water, eat small and frequent meals, and keep moving your feet or legs even while sitting. For a short period, you can increase salt intake till the blood pressure is close to normal levels.
Yes. Chia seeds are a rich source of fiber and quercetin antioxidant, which helps in controlling high blood pressure and reducing the risk for other heart diseases.
Yes. Almonds help in reducing high blood pressure. They are rich sources of healthy fats, fiber, vitamin E, and magnesium. Do not include more than 5 - 10g of almonds in a day as including more almonds can lead to excess calorie intake.
Chicken is one of the healthiest animal proteins. Including chicken in moderation when blood pressure is in control is advised. But, if your blood pressure is high, then avoid chicken recipes.
Yes. Dates are low in sodium and rich in fiber, potassium, magnesium, iron, and vitamin B6. Including dates can help lower high blood pressure and also help in controlling sugar cravings.
Yes. Apple provides a good amount of fiber, and potassium and helps in providing satiety. Including apples helps in controlling high blood pressure.
Yes. Onions help in controlling high blood pressure as they have anti-inflammatory properties, antioxidants, and reduce cholesterol.
Drinks like fresh coconut water, plain lemon water, fresh plain pineapple, or orange juice have instant effects in reducing high blood pressure. Make sure these lemon water or fruit juices should not contain any salts or masalas in them.
Yes. Dehydration can lead to constriction of blood vessels, which can cause an increase in blood pressure.
Yes. Amla is one of the richest sources of vitamin C and potassium. It helps in controlling high blood pressure.
Himalayan pink salt has a lower amount of sodium as compared to normal table salt. Also, Himalayan pink salt doesn't cause much dehydration in the body. Hence, it is a good alternative to normal table salt for hypertensive people as it helps in controlling blood pressure.
Yes. Almost all fruits are rich in potassium, hence fresh fruit juices without any added sugar or salt help in controlling blood pressure.
Natural honey, without any sugars, has antioxidants such as phenolic acids and flavonoids which help in lowering blood pressure. Make sure to include it in moderation as honey has the same calories as that sugars and can lead to unnecessary weight gain.
High blood pressure can cause heart diseases, strokes, heart attacks, and kidney diseases.
To prevent low blood pressure, avoid fasting, keep yourself hydrated, eat small and frequent meals, and keep yourself active by doing a moderate level of physical activity daily for at least 30 mins.
Yes. People with high blood pressure can take paneer as it is a good source of calcium and protein. Try to include low-fat paneer to avoid extra calories and fat content.
Yes. Banana can be a part of your diet in case of high blood pressure as it is a rich source of potassium and helps in improving digestion.
Yes. Renal hypertension also called renal artery stenosis is a situation where blood pressure increases due to the narrowing of arteries that carry blood to the kidney. In any kidney disease, when the arteries narrow and the blood is not properly received by the kidney, it leads to a rise in blood pressure.
A sudden drop in blood pressure, which is a 20mm/Hg drop is considered dangerous as it may cause dizziness, and nose bleeding. Blood pressure less than 90/60mm Hg is considered dangerous.