Foods that lower blood pressure are right in our grocery store. We just need to know what they are and to make the choice to eat them. So, how do we know which foods to choose? The DASH diet has come to our rescue. The good news for all of us is that this eating plan is not difficult to follow. It allows most types of foods, and lots of them, and does not require special or hard-to-prepare dishes.Based on the Mediterranean diet and research from the National Heart, Lung, and Blood Institute (NHLBI), the DASH diet was developed by the National Institutes of Health (NIH). DASH, which stands for Dietary Approaches to Stop Hypertension, is the most well-researched diet for foods that lower blood pressure that we have available today.

It focuses on getting healthy amounts of whole grains, poultry, fish, and nuts into our diet. It allows low-fat dairy foods and lean red meats. Sweets and sugar-containing beverages are restricted but not eliminated. This healthy eating plan is rich in potassium, magnesium, and calcium and high in fruits and vegetables. It also contains higher concentrations of fiber and protein (18%). Equally important, it asks us to put away the salt shaker and find tasty, healthier ways to season our foods.According to research published in a 2009 issue of Harvard Health Publications, an estimated 73 million Americans and 1 billion people worldwide battle hypertension (the medical term for high blood pressure).

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