Search HealthCastle.com
 
 

High Blood Pressure Diet:
the DASH Diet

Written by
Published in Jan 2006; Updated in Mar 2011

High Blood Pressure Diet dash diet(HealthCastle.com) 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.

High Blood Pressure 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 Dietary Guidelines for American 2005, 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 diet is based on 2000 kcal a day.

Summary of the High Blood Pressure Diet - DASH
Grains
Vegetables
Fruits
Lowfat or Fat-free Dairy
Meats, poultry & fish
Nuts, seeds & dry beans
Fats & oils
Sweets
7-8 servings
4-5 servings
4-5 servings
2-3 servings
2 or less servings
4-5 per week
2-3
5 per week

 

The Bottom Line

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 minerals: 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.

Further Reading:



Page copy protected against web site content infringement by Copyscape





Related Articles








Stay Connected with HealthCastle.com
Facebook YouTube
Twitter Podcast
Instagram Newsletter
Pinterest Google

Health Poll
Did you drink less alcohol this month?
No, about the same
Do not drink alcohol
Yes, considerably
Yes, somewhat




Categories
Member Area
Book
Corporate
Eating Smart
Cooking Smart
Compare Packaged Foods
Super Foods & Supplements
Health & Nutrition
Life Stages & Sports
Multimedia & Tools
Login
Signup
My Account
Members
Free Nutrition Newsletter
GoUnDiet Book
About GoUnDiet
Free Tools
About Us
Advertise with Us
Legal
Privacy Policy
Contact Us
Press Room
In the News
Advertise with Us
Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
HONcode accreditation seal.
Copyright © 1997-2017 HealthCastle Nutrition Inc. All rights reserved.