Can DASH Diet help Reduce Blood Pressure?

Why DASH Diet helps Lower Blood Pressure

The DASH diet (Dietary Approaches to Stop Hypertension) is a specific diet created to prevent and treat hypertension by limiting salt intake because it is a major factor behind high blood pressure.

The DASH diet also incorporates healthy foods such as a variety of fruits, vegetables, whole grains, low-fat dairy products, and lean meats. The DASH diet relies on food rich in potassium and calcium that reduces blood pressure by regulating sodium levels in the body. Foods rich in magnesium relax the blood vessels, which lowers blood pressure.

Many studies support the theory that the DASH diet reduces hypertension. 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 who followed the DASH diet had normal blood pressure levels after 8 weeks.

How the DASH Diet works for Blood Pressure

High blood pressure is a major risk factor that can cause arteries to tear. The DASH diet works on reducing blood pressure by regulating the levels of the following nutrients:

1- Salt:

Salt is a major factor that can increase blood pressure. When additional salt is introduced into the body, it disrupts the normal balance of sodium and fluid. This causes the kidneys to keep extra fluid in the body to maintain it. The extra fluid that the body retains increases blood pressure.

Restricting salt intake can help treat and prevent hypertension and can decrease the risk of heart disease. The Standard DASH diet reduces salt intake up to 2,300 mg/day while the Low Sodium Dash diet restricts it to 1,500 mg/day.

2- Fibers:

The DASH diet provides 30 grams of fiber per day, which reduces blood pressure.

In the study, “Dietary fiber and blood pressure control,” researchers found that adding fiber to the diet can reduce blood pressure, especially in pre-hypertensive and hypertensive patients.

Sources of fiber include whole grains, legumes, fruits, and vegetables.

3- Minerals:

The DASH diet is rich in antioxidants, protein, and minerals such as potassium, calcium, and magnesium. They can help reduce blood pressure in the following ways:

-  Potassium:

The DASH diet provides the body with 4,700 mg of potassium per day.

Consuming potassium leads to sodium loss through urine. Therefore, the more potassium a person consumes, the less sodium the body retains, which decreases blood pressure.

Sources of potassium include fresh fruits and vegetables such as bananas, oranges, spinach, and broccoli.

- Magnesium:

The DASH diet provides the body with 30 mg of magnesium per day.

Magnesium is important because it helps the blood vessels relax, which lowers blood pressure.

Sources of magnesium include whole grains and dark leafy vegetables such as spinach.

- Calcium:

The DASH diet provides the body with 1,250 mg of calcium per day.

Calcium is important because it regulates blood vessel contraction. It helps them relax or contract when needed, which lowers blood pressure.

Sources of calcium include dairy products and some green leafy vegetables.

DASH Diet foods for Hypertension

- Grains: eat a variety of whole grains such as bulgur, oatmeal, millet, and brown rice. Whole grains are recommended because they are a good source of fiber and nutrients. Avoid eating refined grains such as white bread and pasta because they contain less fiber and nutrients.

- Vegetables: eat a variety of fresh vegetables such as broccoli, carrots, green beans, tomatoes, potatoes, and spinach. They are rich sources of potassium, magnesium, and fiber.

- Fruits: eat a variety of fresh fruits such as apples, bananas, oranges, and strawberries. They are important sources of potassium, magnesium, and fiber.

- Fat-free or low-fat dairy products: consume fat-free or low-fat milk and yogurt and low-fat cheeses since they are rich in calcium and protein. Avoid full-fat products because they are high in saturated fats.

- Lean meat, poultry, and fish: eat lean meat cuts, skinless chicken, and fish such as salmon and tuna. They are good sources of protein and magnesium. Bake or broil these foods and avoid frying them.

- Nuts, seeds, and legumes: eat nuts (almonds, hazelnuts, and walnuts), seeds (sunflower seeds), and legumes (lentils and kidney beans) because they are rich sources of magnesium, fiber, and protein and provide the body with energy.

- Fats and oils: eat good types of fat such as monounsaturated and polyunsaturated fats found in light salad dressing and some vegetable oils such as olive or canola oil. Fats provide energy and essential fatty acids.

DASH Diet for Hypertension: Nutritional structure

The following nutrient breakdown recommendations for the DASH diet are based on a 2000 calorie diet.

Unlike most diets, the DASH diet is an eating plan that is encouraged for a lifetime. It is designed to incorporate all food groups and can be sustained for life with no serious negative side effects.

DASH Diet program for Hypertension

The DASH diet incorporates a variety of fresh fruits and vegetables, whole-grain products, and low-fat dairy products. It also includes nuts, legumes, poultry, and fish, while relying on a limited amount of red meat and fats.

The diet contains foods rich in minerals such as potassium, calcium, and magnesium. It also includes fibers and protein, while avoiding high salt and high-fat products.

This table provides a typical daily serving of each food group incorporated in the DASH diet, based on a 2000 calorie diet.

Serving sizes should be adjusted according to the individual’s daily caloric needs to provide necessary nutrition or achieve a certain weight target.

DASH Diet for Hypertension: recommendations

- Low salt products: Choose low-salt or no-added salt products if they are available.

- Flavor food with spices: replace salt with spices and herbs that are salt-free.

- Rinse out canned foods: tuna and beans canned foods are very high in salt. Rinse them well before eating to remove most of their salt content.

DASH diet for Hypertension: what you should avoid

- Salt: sodium intake is highly restricted on the DASH diet. It’s very important to be aware of the salt content in your meals.

Check nutritional labels carefully, especially for processed foods.

You should always try to:

-Limit adding condiments such as ketchup, mustard, and soy sauce to foods as they contain a lot of salt.

- Limit the consumption of pickled foods such as cucumbers and olives because they are very high in salt.

- Limit the consumption of processed foods such as ham, turkey, and bacon in the diet because they contain high amounts of salt.

- Avoid eating frozen or canned foods and breakfast cereals as they are high in salt.

- Sugar: limit added sugar in the diet because it has no additional nutritional value and contributes to extra calories. Plus, sugar has inflammatory effects and is not beneficial for overall health.

- Saturated fats: limit the intake of saturated fats such as animal fats found in red meat, eggs, full-fat dairy products, and vegetable oils such as coconut and palm oil. A high intake of saturated fats is associated with an increased lipid profile, high blood pressure, and heart disease.

- Egg yolk: the DASH diet advises limiting egg yolk consumption because it may increase cholesterol levels. A person can eat a maximum of 4 egg yolks per week.

Check out the different points of view on egg yolk in the “Debatable topics” section.

- Trans-fats: avoid trans-fats that are usually found in processed foods like crackers, baked goods, and fried foods. These fats contain high amounts of salt and bad fats that increase the lipid profile and elevate blood pressure.

DASH Diet for Hypertension: precautions

Consult your doctor or healthcare provider before trying the DASH diet if you are taking blood pressure medication or potassium pills. You may need to adjust their dosage before starting the diet.

The DASH diet is recommended for all individuals. However, some people who have the following conditions should take precautions before trying the diet:

- Chronic kidney disease: the DASH diet may contain too much potassium for people with kidney disease. Since they cannot excrete potassium properly, the body’s potassium levels remain high. This condition is called hyperkalemia, and it may cause heart attacks or even death.

Some people may need to modify the DASH diet. This is because they may have the following food intolerances:

- Lactose intolerance: individuals with lactose intolerance should incorporate lactose-free alternatives into the diet.

- Gluten intolerance (or Celiac disease): people who are intolerant to gluten should incorporate gluten-free alternatives into the diet.

DASH Diet for Hypertension: side effects

Some people on the DASH diet may encounter the following side effects:

- Gas and bloating: some individuals may experience gas and bloating due to the high fiber content in the diet. If discomfort occurs, fiber can be added gradually to the diet until the body is well adjusted, instead of incorporating all fiber-containing foods at once.