Dietary Approaches to Stop Hypertension, better known as the DASH diet, is one of the first lines of defense when trying to reduce high blood pressure. Research has shown that following a DASH diet along with a low-sodium diet can significantly lower blood pressure as well as, or even better than, using anti-hypertension medications.
High blood pressure is often called the “silent killer” because there usually are no warning signs. It puts you at risk for heart attack, stroke, disability and a preventable early death.
Because of the growing prevalence of hypertension in America, the National Heart, Lung, and Blood Institute (NHLBI), a division of the National Institute of Health, implemented research in the early 1990’s to come up with dietary interventions for hypertension. The studies proved the DASH diet was extremely effective in treating and preventing high blood pressure. The diet is also very effective in lowering blood cholesterol.
Research has shown that people who follow the DASH diet may be able to reduce their blood pressure by a few points in just two weeks. Over time, their systolic blood pressure (the top number in a blood pressure reading) could drop by as much as eight to 14 points, which significantly reduces the risk of cardiovascular disease.
The DASH diet focuses on consumption of vegetables, fruits, whole grains, low-fat dairy, and lean proteins along with moderate exercise. Doctors often prescribe the DASH diet with or without medications to lower hypertension in patients.
Hypertension, or what we usually refer to as high blood pressure, is considered humans’ most common chronic condition, affecting around 1 billion people worldwide. In addition, hypertension is a major risk factor for heart disease, another serious and common chronic condition.
The positive health effects are even greater when DASH is combined with a low sodium diet. US News and World Report has consistently rated the DASH diet as one of the top diets in the world for the past eleven years. Thus, the DASH diet promotes good health for all who use it, not just for people diagnosed with hypertension!
What IS The DASH Diet?
- Low in saturated fat, trans fat, and cholesterol.
- Emphasizes fruits, vegetables, and low-fat dairy foods.
- Includes whole grains, poultry, fish, lean meats, beans, and nuts.
- Is rich in potassium, calcium, and magnesium.
- Is rich in protein and fiber.
- Combined with a low sodium diet has maximum benefit.
- Is really not a diet at all: It is a long-term, nutritious way to eat.
- Avoids: red meat, processed food, alcohol, salt, sugary soft drinks and fried food.
Not only effective against hypertension, the DASH diet is easy to follow, nutritious, safe, and effective for weight loss. It has also been proven to protect against diabetes and heart disease. It is extremely effective when paired with a low sodium diet. Most importantly, unlike most diets that are temporary in nature, the DASH diet is a sustainable, nutritious way to eat for the long-term.
The National Heart, Lung, and Blood Institute (NHLBI) was instrumental in the development of the DASH diet. More information is available online at https://www.nhlbi.nih.gov.
For more information about the National Institutes of Health (NIH) and other programs, visit www.nih.gov.
ALWAYS CHECK WITH YOUR DOCTOR BEFORE STARTING A NEW DIET OR EXERCISE PROGRAM.