Struggling with High Blood Pressure? Start Here

What if your daily food choices could actually make a difference to your blood pressure?
According to the Danish Heart Association, the DASH diet points the way to a healthier heart – no extreme diets or complicated rules required. Join the many others who are letting their food do the work.

What Is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension.
It’s a diet specifically designed to lower blood pressure, backed by research and clinical studies.
The DASH diet emphasizes foods that help reduce blood pressure, while cutting back on those that raise it.

Foods to Eat More Of

• Fish
• Fruits and vegetables
• Whole grains
• Low-fat dairy products
• Nuts and seeds
• Chickpeas, lentils, and beans
• Plant-based fats (e.g., olive and canola oil)

Foods to Limit

• Salt and high-sodium products
• Fast food, ready-made meals, and chips
• Sugar and sweets
• Fatty meats and full-fat dairy products
• Alcohol

A Daily Meal Plan with the DASH Diet

• Breakfast: Oatmeal with berries and low-fat milk
• Mid-morning: A piece of fruit
• Lunch: Rye bread with fish, egg, and vegetables
• Afternoon: Whole grain crispbread with hummus and fruit
• Dinner: Fish or legumes, whole grain sides, and vegetables
• Evening snack: Skyr (Icelandic yogurt) with nuts

Fish – A Key Part of DASH

Aim to eat 300–450 grams of fish per week, with at least 200 grams of fatty fish like salmon, herring, and mackerel.
Tip: Use fish spreads as a healthier alternative to meat spreads and include fish in your dinner at least once a week.

Eat Up to 800 Grams of Fruits and Vegetables Daily

The more fruits, berries, and vegetables you eat, the greater the blood pressure-lowering effect.
Great options include cabbage, carrots, apples, and blackberries.
Fruits and vegetables also lower your risk of heart disease.

Whole Grains and Legumes Make a Difference

• Swap white bread, rice, and pasta for whole grain versions
• Aim for 100 grams of cooked legumes daily (e.g., chickpeas, lentils, and beans)
• A great source of protein and perfect for a blood pressure-friendly diet

Choose the Right Fats and Dairy

• Use unsaturated fats from plant oils, nuts, and avocados
• Avoid butter, bacon, and cream
• Choose low-fat dairy products like skyr and low-fat milk
  These may help lower blood pressure, possibly due to their potassium and magnesium content.

These Foods Raise Your Blood Pressure

• Salt: High intake increases the risk of heart disease
• Processed foods: Often packed with hidden salt
• Licorice: Even small amounts can raise blood pressure
• Alcohol: Binge drinking is especially harmful

How to Get Started with the DASH Diet

• Follow official dietary guidelines – they align closely with DASH
• Eat more fish, vegetables, and whole grains
• Cook from scratch and limit processed foods
• Start small and take one step at a time
  The result? Lower blood pressure and a healthier heart.