Lower blood pressure with the DASH diet and home readings
Follow the DASH pattern with sodium under 2,300 mg a day, potassium of at least 3,500 mg and 500 g of fruit and vegetables, and see what it does to your home blood pressure average.
DASH (Dietary Approaches to Stop Hypertension) is a well-studied eating pattern for blood pressure: vegetables, fruit, low-fat dairy, whole grains, nuts and legumes, with attention to sodium from restaurant and packaged food. AumniVIDA pairs the diet with regular home measurement, because consistent readings are what show whether it works for you.
The targets
AumniVIDA scores these from your logged meals and measurements, and shows the evidence grade for each protocol.
Targets
- Sodium: at most 2,300 mg/day
- Potassium: at least 3,500 mg/day
- Fruit, berries and vegetables: at least 500 g/day
How AumniVIDA follows it with your data
- Score sodium and potassium. Track your daily sodium, potassium and fruit and vegetables against your logged meals.
- Measure regularly. The protocol reminds you when your last blood pressure reading is older than 14 days. Photograph your cuff to log a reading.
- Read averages, not single readings. AumniVIDA compares weekly averages with your baseline, and separates readings tagged with caffeine or stress.
- Measure well. Sit with your back supported, rest 5 minutes, avoid caffeine for 30 minutes and keep the cuff at heart level.
Follow up to five protocols on the free plan, or the full library with Pro. Rank them, and when two protocols disagree, the higher-ranked one guides the app.
The evidence
The protocol cites the NHLBI DASH eating plan and the 2017 ACC/AHA high blood pressure guideline.
- NHLBI DASH eating plan
- 2017 ACC/AHA High Blood Pressure Guideline
Before you start
DASH for a diagnosed condition works best set up with your clinician. Only a clinician directive tightens AumniVIDA's blood pressure alert threshold, and diagnosis and treatment decisions stay with you and them. AumniVIDA explains your data for general wellness; diagnosis and treatment decisions stay with you and your clinician.