If you have a little high blood pressure, many doctors recommend switching to a DASH diet to reduce it without the need for medication.

Nowadays the blood pressure it is easily controllable with medications. But they tend to have side effects, and they lose effectiveness in the long term. That is why doctors seek ways to lower blood pressure without medication.

A study published in the Journal of the American Heart Association, carried out on 14,923 participants, tested for 12 weeks different natural methods to lower blood pressure.

The study concluded that the DASH diet offered the best results, being the one that lowered blood pressure the most, on average, among all participants.

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Among the more than 20 methods and techniques studied, there were others that they also managed to lower blood pressure naturally, although to a lesser extent than the DASH diet.

These other methods, which can also be practiced alongside the diet, are as follows:

  • Aerobic exercise
  • Isometric training (like planks and squats)
  • Low calorie diet
  • Low sodium and high potassium salt
  • Salt restriction
  • Breath control
  • Meditation

It is important to be clear that although all these methods regulate blood pressureIt does not mean that it is enough to be healthy.

Always consult a doctor and he should be the one to decide whether or not to take medication, regardless of whether diet and other methods can be used to help.

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And what is the Dash diet?

It is not a marketing mantra or a trademark. DASH it means Dietary Approaches to Stop Hypertension, And it is a medical diet created for the sole purpose of lowering blood pressure naturally, without medication.

The bases of the DASH diet these are:

  • Eat low sodium foods
  • Eating foods high in potassium, magnesium and calcium, which eliminate sodium, open the arteries and strengthen them
  • Eliminate highly processed foods
  • Take 8 to 10 pieces of fruit a day
  • Eat 2 or 3 low-fat dishes a day

Among the foods recommended by the DASH diet are low-fat dairy, beans, fruits, vegetables, nuts, seeds, and legumes.

The Web VerywellFit recommends these simple recipes:

  • A bowl of natural yogurt with fruit
  • Vegetable omelette with two eggs with spinach, onions, peppers or any vegetable you like
  • Green salad or cup of cooked veggies along with a lean protein
  • Baked stuffed potato with chicken scraps, broccoli, and a tablespoon of cheese or black beans and salsa

As we see they are simple and tasty recipes, to which it does not take much to get used to.

If you want to keep blood pressure at bay, it is worth incorporating them into your diet.