It's time to tend to your ticker!
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| | | If you're among the nearly 50% of U.S. adults who have high blood pressure — one of the leading causes of heart attack and stroke — you know how overwhelming it can feel to manage this condition. | | When it comes to high blood pressure, your diet is an important piece of the puzzle. Today, Lisa Valente, a registered dietitian at Healthline, is here to tell us about an eating plan that was designed to lower your blood pressure. | | | | | | | | Psst: This question originally came to us through a Reddit AMA that Lisa hosted late last year. Yes, the Healthline crew is on Reddit! Keep an eye out for news of future AMAs with our medical experts. | Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
March 25, 2025 • 3 min read | | | | | |  | | | | Q: | What do you think of the DASH diet? I've heard it's good for heart health, but it seems hard to follow. | | | A: | The DASH diet (Dietary Approaches to Stop Hypertension) is an eating pattern designed to help you manage high blood pressure (aka hypertension) and support overall heart health. The basics of the DASH diet are sound: Eat lots of fruits and vegetables, consume moderate amounts of healthy proteins, and limit ultra-processed foods and sweets.
Many people — not just those prioritizing heart health — could benefit from following DASH. Some potential benefits include: - reducing blood pressure
- promoting weight loss
- lowering risk of cancer, diabetes, metabolic syndrome, and heart disease
Unlike other diets that recommend eating certain foods, the DASH diet recommends certain servings of different food groups. (Check out MyPlate for a refresher on serving size measurements.) The specific guidelines are: - 6 to 8 servings of whole grains per day
- 4 to 5 servings of vegetables per day
- 4 to 5 servings of fruit per day
- 2 to 3 servings of dairy products per day
- 6 or fewer servings of lean chicken, meat, and fish per day
- 4 to 5 servings of nuts, seeds, and legumes per week
- 2 to 3 servings of fats and oils per day
- 5 or fewer servings of candy and added sugars per week
If it feels too daunting to fully commit to these guidelines, maintaining a balanced diet with enough fruit, veggies, protein, and healthy fats can have similar benefits to the DASH diet. | | | | | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Sponsored by | |  | | | | | Health support | | | | |  | | California Gold Nutrition Hydrolyzed Collagen Peptides + Vitamin C | | Our bodies need collagen for healthy skin, bones, muscles, and joints. If you don't get enough through your diet, taking supplements is essential. This collagen powder contains hydrolyzed peptides for better absorption, plus vitamin C for added support. It's also free from gluten, soy, and GMOs! Get 20% off and free shipping on $30 with iHerb as a new customer when you use the code HLINE20. | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🧪 Food allergy testing 101. Learn when it's necessary and how it works. | | 🧑⚕️ Should you see a registered dietitian (RD) to help with chronic kidney disease? An RD explains why you may choose this route. | | 📃 What are the main types of multiple sclerosis? The type can help determine your treatment options and long-term outlook. | | 💊 Can supplements help lower blood sugar? Remember: Supplements should never replace medications used to treat diabetes. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | mandarins.️ | | | | |
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