The DASH Diet for High Blood Pressure

Written by Gloria Tsang, RD

High blood pressure often has no symptoms or warning signs. If it stays elevated above 120/80 mmHg over time and is uncontrolled, it can lead to heart and kidney disease as well as stroke.

DASH Diet

The DASH Diet (Dietary Approaches to Stop Hypertension) was tested and established by the National Heart, Lung and Blood Institute NHLBI. It recommends limiting salt and sodium intake to control blood pressure; in addition, it also recognizes the roles of another 3 minerals in controlling blood pressure - calcium, magnesium and potassium. Similar to the Food Guide, the DASH diet puts more emphasis on whole grains, fruits and vegetables as well as low-fat dairy and meat products. Studies showed that the DASH diet has been shown to lower both systolic and diastolic blood pressure. Furthermore, it worked very quickly - usually within 2 weeks!

The current sodium recommendation made by the Federal Government's National High Blood Pressure Education Program NHBPEP is 2400 mg (~1 tsp of salt). The DASH-sodium study showed an even better blood pressure results with an intake of 1500 mg daily.

The following DASH diet is based on 2000 kcal a day.

Notes on the diet: In general, a diet that emphasizes fruits & vegetables, whole grains and low-fat dairy appears effective in shaving points off a blood pressure reading. In particular, shedding pounds, cutting down on sodium, boosting potassium intake and limiting alcohol are all proven ways to help control blood pressure.

Notes on supplements: Avoid taking the following herbal supplements as they may increase blood pressure: ephedra, ginseng, licorice and feverfew (For detailed information, read Herb Drug Interactions) On the other hand, garlic and flax seed have shown some effects in lowering high blood pressure.

Notes on foods: Potassium, as well as calcium, plays an important role in regulating high blood pressure. Bananas, beans, tofu and potatoes are all rich sources of potassium. Try baking, roasting or steaming when cooking vegetables. Avoid boiling as potassium leaches out into the water during cooking. As for calcium, an average adult needs at least 1000mg of calcium daily.

Links:

• Low Sodium Diet
• More detailed information about this DASH diet by the NHLBI
• How to Follow a Low Sodium Diet by Heart Failure Society of American
• Find out if the Low Sodium Diet from eDiets is right for you. Try a free Diet Profile risk free.