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Dash Diet

A diet known as Dietary Approaches to Stop Hypertension (DASH) is now recommended as an important step in managing blood pressure. This diet is not only rich in important nutrients and fiber but also includes foods that contain two and half times the amounts of electrolytes, potassium, calcium, and magnesium, as are found in the average American diet. It makes the following recommendations:

Avoid saturated fat (although include calcium-rich dairy products that are no or low-fat).
When choosing fats, select monounsaturated oils, such as olive or canola oils. (One study reported a reduced need for anti-hypertension medication in people with a high intake of virgin olive oil, but no sunflower oil, a polyunsaturated fat.)
Choose whole grains over white flour or pasta products.
Choose fresh fruits and vegetables every day. Important foods include most fruits (especially potassium-rich fruits including bananas, oranges, prunes, and cantaloupes) and vegetables (especially carrots, spinach, celery, alfalfa, mushrooms, lima beans, potatoes, avocados, broccoli). Note: Grapefruit boosts the effects of calcium channel blocking drugs, which are often used for hypertension. (Regular oranges do not appear to pose any hazard, but one study suggested that Seville oranges, also called bitter oranges, might be similar to grapefruit in their effect.)
Include nuts, seeds, or legumes (dried beans or peas) daily.
Choose modest amounts of protein (preferably fish, poultry, or soy products). Oily fish may be particularly beneficial.

Positives: Healthy ingredients are abundant in this diet
Negatives: Very difficult to follow. The amount and quality of the proteins is a problem, Very low fat diets can cause essential fatty acid problems.