To most people, the recently developed new diet for high blood pressure called DASH, or Dietary Approaches to Stop Hypertension, Diet is a veritable shot in the arm. Across the globe, hypertension afflicts people of all societies at alarming rates. In the U.S. alone, over 65 million - or a third - of the adults have hypertension. It therefore comes as a great boon to be informed that the right diet combined with a healthy lifestyle will not only keep blood pressure levels low among sufferers, but will also prevent healthy ones from being afflicted.

If followed faithfully, this diet for high blood pressure will lower blood pressure and maintain them at levels normally attained only through medication. Basically, the DASH Diet is a fiber-rich, low-fat diet that emphasizes vegetables, fruits, legumes, low-fat dairy products, whole grain products, nuts, fish and poultry. It has significantly reduced lean red meat, sodium and other fats (such as olives and canola oil). This diet for high blood pressure is rich in protein and fiber as well as in magnesium, potassium and calcium. Pre-cooked and processed foods are discouraged and greater emphasis is given to fresh food.

Based on a recommended daily intake of 2000 calories, this translates into the following daily servings by food group: 6-8 servings of grain products like rice, bread and cereals; 4-5 servings of high-fiber vegetables and/or vegetable juice; 4-5 servings of fruits and fruit juice; 2-3 servings of low-fat or non-fat dairy products; 6 or less servings of lean meats, fish and poultry; 2-3 servings of fats and oils such as mayonnaise, margarine and salad dressing. Moreover, there can be 4-5 servings per week of nuts, legumes and seeds, and five or less servings per week of added sugars and sweets.

One significant extra benefit of the DASH diet for high blood pressure is that being high-fiber it helps to maintain a healthy body weight, thereby averting the dangers and complications arising from being overweight.