What science says about DASH Diet For Hypertension / High Blood Pressure

Many experts believe that the Dietary Approaches to Stop Hypertension (DASH) diet for hypertension is suitable for people that suffer from high blood pressure.

The DASH diet reduces hypertension by limiting salt intake and incorporating calcium, potassium, and magnesium-rich foods that help regulate the body’s sodium levels and relax the blood vessels. It also provides adequate quantities of fiber, which helps reduce blood pressure.

However, recent research has shown that a low-sodium diet is associated with higher risks of heart attacks and cardiovascular events.

Furthermore, several healthcare professionals argue that the benefits of the diet come from low sugar intake, not low salt consumption. They maintain that the diet lowers blood pressure because it encourages the consumption of vegetables that contain potassium and magnesium.

They believe that people should have an adequate amount of sodium in their diet because sodium offers a variety of health benefits.

Opinion in favor of DASH Diet to lower Blood Pressure

Proponents of the DASH diet for reducing high blood pressure believe that the DASH diet helps treat hypertension because it incorporates a moderate balance of all the healthy food groups.

It includes a variety of fruits, vegetables that contain minerals like magnesium, potassium, and calcium that relax the blood vessels. It also reduces salt intake by encouraging the consumption of foods like whole grains, and low-fat dairy products while restricting foods that contain high amounts of saturated fats, sugar, and salt.

Experts argue it is a healthy, balanced eating plan and multiple studies indicate that the DASH diet lowers both systolic and diastolic blood pressure significantly The diet also restricts saturated fat and sugar intake, which is especially beneficial for pre-hypertensive and hypertensive individuals.

For instance, the study, “The effect of dietary patterns on blood pressure control in hypertension patients: results from the Dietary Approaches to Stop Hypertension (DASH) trial,” showed that 70% of individuals with hypertension had normal blood pressure values after following the DASH diet for eight weeks.

Another review of multiple studies, “Dietary Patterns and Blood Pressure in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials,” indicated that the DASH diet “significantly lowered systolic BP and diastolic BP by 4.26 mm Hg and 2.38 mm Hg, respectively.” Therefore, this study suggests that following eating patterns like the DASH diet help people with hypertension.  

Opinion against following the DASH diet to treat high blood pressure

Although several studies prove that the DASH diet reduces hypertension, some experts don’t believe it to be healthy for everyone.

Opponents of the DASH diet believe people should include an adequate amount of sodium in their diet because sodium offers a variety of health benefits. It allows your body to maintain water levels in the body. Sodium also helps nerve cells and muscles to function more effectively.

Furthermore, lowering salt intake might not be healthy for the entire population. Only people who consume high amounts of salt and have high blood pressure should restrict their salt intake, as it can be associated with risks of cardiovascular events and death.

Some experts also argue that the diet’s benefits come from low sugar intake, not low salt consumption. This is because high sugar foods increase insulin levels in the blood, which lowers the excretion of sodium from the body. If insulin levels are too high, the body may become insulin resistant. As a result, the body can no longer store magnesium and excretes it. Low magnesium levels cause blood pressure levels to rise.

Furthermore, opponents of the DASH diet maintain that the diet lowers blood pressure because it encourages the consumption of vegetables that contain minerals like magnesium and potassium, not because it reduces sodium intake.

The more potassium people consume, the more sodium their bodies will excrete. Potassium and magnesium also help lower blood pressure because they help relax the blood vessel walls.