Eat Move Groove and the DASH Diet - A Winning Combination

Ken Bland
May 1
2 min read

The DASH (Dietary Approaches to Stop Hypertension) diet is an effective way to eat to manage hypertension, or high blood pressure. High blood pressure affects over 150 million Americans (Centers for Disease Control and Prevention), and if left uncontrolled, can lead to diseases like heart disease and kidney disease. So how can we manage it? If we EAT with the 2211 plan (inspired from the DASH Diet principles) and MOVE our bodies with the 2211 plan, we can find a GROOVE that helps manage high blood pressure.

The DASH diet focuses on eating foods rich in fiber, protein, calcium, magnesium, and potassium while lowering sodium intake (1). You can optimize these nutrients by eating foods you enjoy while implementing the simple, doable 2211 eating plan. You can find sample meal plans, recipes, and simple ways to eat to lower your sodium intake and increase high-potassium foods in Eat Move Groove: Unlock the Simple Steps to Lifelong Nutrition, Fitness & Wellness.

Sodium plays an important role in our health, but it’s all about balance. If we have too much sodium in our diet, it can play a role in increasing the pressure in our blood vessels. Potassium has an opposite (and lowering) effect on our blood pressure. Eating foods high in potassium can help manage blood pressure.

Just like the DASH diet, the Eat Move Groove 2211 EAT plan focuses on eating plenty of fruits, vegetables, whole grains, and lean protein sources like lean meats, nuts, seeds, low-fat dairy foods, and legumes. Healthy fats like avocados and olive oil are also included in both plans. How can you implement the DASH diet principles with the 2211 plan? Keep it simple:

Start meals with 2 cups of produce (any fruits or vegetables you like)
Add at least 2 ounces (or about 15 grams on a Nutrition Facts label) of lean protein (like 2 oz. diced chicken breast, 2 eggs, or 1 cup of black beans)
Include a whole grain (like ½ cup of cooked brown rice, ½ cup cooked whole grain pasta, or a slice of whole grain bread)
Top your meals off with a healthy fat like ½ an avocado, a handful of sunflower seeds, or a Tablespoon of our Lemony Herb Vinaigrette or Basic Balsamic Vinaigrette.

Enjoy a wide range of fruits and veggies!

Remember, you can enjoy the foods you love and eat to manage blood pressure at the same time with the Eat Move Groove plan. The plan is set up to support your health and well-being for your life, not just for days, weeks, or months at a time. You’ll be glad you did!