{"id":39331,"date":"2023-04-05T16:00:00","date_gmt":"2023-04-05T10:30:00","guid":{"rendered":"https:\/\/connect.healthkart.com\/?p=39331"},"modified":"2023-04-10T10:48:34","modified_gmt":"2023-04-10T05:18:34","slug":"dash-diet","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/dash-diet\/","title":{"rendered":"DASH Diet: A Guide to Regulate High Blood Pressure"},"content":{"rendered":"\n<p>There are many people across the world who are suffering from health conditions like hypertension, diabetes, and other heart diseases. It is also proven that the number of people suffering from high blood pressure has doubled. The \u201cDASH\u201d stands for Dietary Approaches to Stop Hypertension. DASH diet is a plant-based diet for vegans and vegetarians that are high in veggies and fruit, nuts, low-fat and fat-free dairy, lean protein, fish, and poultry, whole grains, and heart-healthy fats. To satisfy your hunger, you can consume flavourful fruits and vegetables along with protein-rich meals. This results in an extremely simple plan that is easy to follow and efficient.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#Significance_of_DASH_Diet\" >Significance of DASH Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#Health_Benefits_of_the_DASH_Diet\" >Health Benefits of the DASH Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#DASH_Diet_Food_List_and_Overall_Plan\" >DASH Diet Food List and Overall Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#1_Vegetables\" >1. Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#2_Fruits\" >2. Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#3_Whole_Grains\" >3. Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#4_Sugar\" >4. Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#5_Low-Fat_Dairy_Products\" >5. Low-Fat Dairy Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#6_Lean_Meats\" >6. Lean Meats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#7_Nuts_and_Seeds\" >7. Nuts and Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#8_Heart-Healthy_Fats\" >8. Heart-Healthy Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#Components_Included_in_DASH_Diet\" >Components Included in DASH Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#1_Carbohydrates\" >1. Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#2_Fats\" >2. Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#3_Protein\" >3. Protein<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Significance_of_DASH_Diet\"><\/span><strong>Significance of DASH Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This DASH diet can be a great way to manage various health conditions and help you lead a healthy lifestyle because diet routine can play a significant role in the development of blood pressure. Many nutritionists and scientists have engineered certain dietary programmes that help to combat and prevent hypertension and also reduce the risk of other cardiovascular diseases.<\/p>\n\n\n\n<p>The DASH diet chart has been shown to decrease blood pressure within only 14 days. People with modestly high blood pressure, such as those who have prehypertension, had the best response. For those suffering from severe hypertension who might not be able to discontinue their prescription, this diet can help improve medication response and lower arterial pressure. The DASH diet may lower cholesterol and in conjunction with losing weight and exercise, can minimise insulin resistance and the possibility of contracting diabetes.<\/p>\n\n\n\n<p>The DASH diet plan focuses on dietary patterns, rather than single nutrients. It also emphasises foods that are rich in antioxidants.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Health_Benefits_of_the_DASH_Diet\"><\/span><strong>Health Benefits of the DASH Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When learning about what is the DASH diet, you also figure out the multiple advantages of this approach. Here are some of the ways it impacts your body:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reduces higher blood pressure<\/li>\n\n\n\n<li>Decreases the <a href=\"https:\/\/connect.healthkart.com\/how-to-improve-heart-health-points-to-keep-in-mind\/\" target=\"_blank\" rel=\"noreferrer noopener\">risk of cardiovascular disorders<\/a><\/li>\n\n\n\n<li>Regulates type 2 diabetes<\/li>\n\n\n\n<li>Improves good cholesterol levels<\/li>\n\n\n\n<li>Lowers the risk of kidney stones<\/li>\n\n\n\n<li>Assists in weight lose<\/li>\n\n\n\n<li>Lowers metabolic syndrome chances<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"DASH_Diet_Food_List_and_Overall_Plan\"><\/span><strong>DASH Diet Food List and Overall Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The DASH diet shares many similarities with other dietary patterns encouraged for cardiovascular function. It is a synthesis of the traditional and contemporary worlds. Scientists developed it according to traditional dietary principles, customising it to approach a few modern lifestyle health problems.<\/p>\n\n\n\n<p>Here is a typical DASH diet chart and its essential components that support better cardiovascular health with uncommon serving sizes and examples of each group for around 2,000 calorie diet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Vegetables\"><\/span><strong>1. Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Add approximately five servings each day. Essentially you can add green leafy vegetables like kale, broccoli, spinach, collards, and mustards but all vegetables are allowed in the DASH diet food list.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup raw green leafy vegetable<\/li>\n\n\n\n<li>1\/2 cup of raw chopped-up or cooked vegetables<\/li>\n\n\n\n<li>1\/2 cup (4 oz.) low-sodium vegetable juice<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Fruits\"><\/span><strong>2. Fruits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Consume approximately five meals a day. You&#8217;ll be consuming an abundance of fruit for following the DASH diet. Fruits that can be included in this diet are apples, pears, peaches, berries, and <a href=\"https:\/\/connect.healthkart.com\/8-delicious-tropical-fruits-you-shouldnt-miss-this-season\/\" target=\"_blank\" rel=\"noreferrer noopener\">tropical fruits such as pineapple and mango<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 medium size of any fruit<\/li>\n\n\n\n<li>a quarter cup of dried fruits<\/li>\n\n\n\n<li>1\/2 cup of freshly acquired or canned fruits<\/li>\n\n\n\n<li>1\/2 a cup (4 fluid ounces) of 100% natural fruit juice<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Whole_Grains\"><\/span><strong>3. Whole Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Eat around 6 servings on most days. Whole-wheat or whole-grain bread, whole-grain breakfast cereals, brown rice, bulgur, quinoa, and muesli are all examples of whole grains.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 whole-wheat bread slice<\/li>\n\n\n\n<li>1-ounce whole-grain dry cereal<\/li>\n\n\n\n<li>1\/2 cup of cooked cereal, rice, or pasta (whole grain is preferred)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sugar\"><\/span><strong>4. Sugar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Include approximately 7 servings every day. The DASH diet limits added sugars, so reduce your consumption of candy, soda, and table sugar. The DASH diet also limits unrefined sugars and other sugar products, such as agave syrup.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 tbsp of sugar<\/li>\n\n\n\n<li>1 tablespoon sweet jam or jelly<\/li>\n\n\n\n<li>1\/2 a cup of sorbet (Preferably extracted from nutritious fruit)<\/li>\n\n\n\n<li>1 cup (8 oz.) sugar-sweetened lemonade juice<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Low-Fat_Dairy_Products\"><\/span><strong>5. Low-Fat Dairy Products<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nearly two servings in a day are required. Skim milk, low-fat cheese, and yoghurt are a few examples.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup (8 fluid oz) of milk that is not high in fat or fat-free<\/li>\n\n\n\n<li>1 cup fat-free or low-fat yoghurt<\/li>\n\n\n\n<li>1.5 ounces of cheese that is low in calories or fat-free<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Lean_Meats\"><\/span><strong>6. Lean Meats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Enjoy approximately one to two servings per day. Choose lean meat cuts and limit your consumption of red meat.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 ounce of cooked lean protein meat, skinless poultry, or fatty fish<\/li>\n\n\n\n<li>1 egg<\/li>\n\n\n\n<li>2 egg whites<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nuts_and_Seeds\"><\/span><strong>7. Nuts and Seeds<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You can consume nuts and seeds at least two to three times a week. Almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidney beans, lentils, and split peas are some of the examples that you need to add to your DASH diet for hypertension.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 1\/2 ounces (1\/3 cup) nuts of any kind<\/li>\n\n\n\n<li>2 tbsp of peanut butter<\/li>\n\n\n\n<li>2 tbsp i.e.,1\/2 ounce of seeds<\/li>\n\n\n\n<li>1\/2 or 1 cooked cup of legumes which can include dried beans or peas<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Heart-Healthy_Fats\"><\/span><strong>8. Heart-Healthy Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Incorporate in-between a few weeks. Portions of margarine and oils such as canola, corn, olive, and safflower are some examples. You can also use low-fat mayonnaise and <a href=\"https:\/\/connect.healthkart.com\/healthy-salad-dressings-that-are-easy-to-prepare\/\" target=\"_blank\" rel=\"noreferrer noopener\">healthy salad dressings<\/a>, similarly recommended in the below DASH diet chart.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&nbsp;1 teaspoon of soft margarine<\/li>\n\n\n\n<li>1 tsp vegetable oil<\/li>\n\n\n\n<li>1 teaspoon of mayonnaise<\/li>\n\n\n\n<li>2 tbsp of any low-fat salad dressings or 1 tablespoon of normal dressing<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Components_Included_in_DASH_Diet\"><\/span><strong>Components Included in DASH Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While figuring out the items to include in your DASH diet food list, it&#8217;s easier to understand the nutritional components required for this dietary routine. Here are some of the most vital elements for curbing hypertension:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Carbohydrates\"><\/span><strong>1. Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Dietary carbohydrates are mostly made up of cellulose and starches. The human body is incapable of digesting most cellulose. It&#8217;s mostly associated with plant fibre. Healthy starches, or carbs, have to be part of your daily intake not only for energy but also for shielding micronutrients. Low-carbohydrate diets tend to be less healthy because they may result in lower calorie consumption than suggested or the intake of unhealthy fats as a replacement. Healthy carbohydrates are an essential part of the DASH diet for hypertension.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Fats\"><\/span><strong>2. Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Fats have become categorised as either good or bad. Good fats reduce inflammation, supply vital fatty acids, and boost general wellness. These fats are known to boost HDL and decrease small dense LDL particles when eaten sparingly.<\/p>\n\n\n\n<p>Margarine, vegetable shortenings, and partially hydrogenated vegetable oils are examples of bad fats that trigger a rise in small LDL particles, which enhances the progression of atherosclerosis.<\/p>\n\n\n\n<p>Because fats are an extremely concentrated energy source, they should be eaten with caution. Servings are much lower than any of those recommended for other nutrient content in the DASH diet. Including good fats in your daily routine is a necessary part of the&nbsp; DASH diet for hypertension with other health benefits.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Protein\"><\/span><strong>3. Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The DASH diet<strong> <\/strong>also recommends eating more plant-based foods but lean meats, low-fat dairy, eggs, and fish ought to function as the primary sources of animal protein in this diet for non-vegetarians.<\/p>\n\n\n\n<p>The DASH diet food list also recommends eating foods high in potassium, calcium, and magnesium to avoid endothelial dysfunction and promote endothelial relaxation of smooth muscles. Some <a href=\"https:\/\/connect.healthkart.com\/why-you-should-have-foods-that-are-rich-in-potassium\/\" target=\"_blank\" rel=\"noreferrer noopener\">potassium-rich foods<\/a> with high calcium and magnesium are also crucial in this type of diet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The DASH diet is a dietary approach to preventing and controlling hypertension. Several clinical trials have shown that the diet lowers cholesterol, saturated fats, and blood pressure. The DASH diet has already been deemed the most effective diet for individuals seeking to lose weight, keep it off or lower their hypertension.<\/p>\n\n\n\n<p>The most important aspect of the DASH diet is the fact that it demands a change of lifestyle and the adoption of a nutritious eating regimen. Furthermore, individuals ought to be motivated to quit smoking, refrain from drinking alcohol, and take part in consistent physical activity.<\/p>\n\n\n\n<p>Many clinical trials have been conducted on the DASH diet, and the majority of them have shown that it decreases blood pressure. Additionally, there is evidence that the DASH diet reduces the risk of undesirable cardiac events, stroke, type 2 diabetes, and obesity. Regrettably, adherence to the diet remains very low. There have been few experiments on the long-term efficiency of the DASH diet beyond clinical studies.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are many people across the world who are suffering from health conditions like hypertension, diabetes, and other heart diseases. It is also proven that the number of people suffering from high blood pressure has doubled. The \u201cDASH\u201d stands for Dietary Approaches to Stop Hypertension. DASH diet is a plant-based diet for vegans and vegetarians [&hellip;]<\/p>\n","protected":false},"author":192,"featured_media":39334,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[442,463],"tags":[560,491],"secondary_tag":[],"class_list":{"0":"post-39331","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-nutrition","8":"category-healthy-diet-plans","9":"tag-diet-and-nutrition","10":"tag-healthy-eating","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DASH Diet To Regulate Blood Pressure, And More - HealthKart<\/title>\n<meta name=\"description\" content=\"Follow the DASH diet that can deliver all nutritional components that are necessary for individuals facing hypertension and reduce the risk of its severe symptoms.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DASH Diet To Regulate Blood Pressure, And More - HealthKart\" \/>\n<meta property=\"og:description\" content=\"Follow the DASH diet that can deliver all nutritional components that are necessary for individuals facing hypertension and reduce the risk of its severe symptoms.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.healthkart.com\/connect\/dash-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"HealthKart\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/healthkart\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-05T10:30:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-10T05:18:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2023\/04\/DASH-diet_900.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"HealthKart\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Healthkart\" \/>\n<meta name=\"twitter:site\" content=\"@Healthkart\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"HealthKart\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/dash-diet\/\"},\"author\":{\"name\":\"HealthKart\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/#\/schema\/person\/202639cb9234429c48f9b141e55c537d\"},\"headline\":\"DASH Diet: A Guide to Regulate High Blood Pressure\",\"datePublished\":\"2023-04-05T10:30:00+00:00\",\"dateModified\":\"2023-04-10T05:18:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/dash-diet\/\"},\"wordCount\":1347,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/dash-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2023\/04\/DASH-diet_900.jpg\",\"keywords\":[\"diet and nutrition\",\"Healthy Eating\"],\"articleSection\":[\"Diet &amp; 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