Did you know that the DASH diet is specifically designed to help lower or control high blood pressure? DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet emphasizes foods that are lower in sodium, saturated fat, and added sugars as well as foods that are rich in potassium, magnesium, and calcium. These nutrients help lower blood pressure. Studies have shown that the DASH diet can lower blood pressure within two weeks. The diet can also lower low-density lipoprotein (LDL) or "bad" cholesterol levels in the blood. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke.
The DASH diet is a flexible and well-balanced eating plan that promotes a heart-healthy eating pattern for life. Menus on the DASH diet include plenty of vegetables, fruits, fat-free and low-fat dairy products, whole grains, fish, poultry, beans, and nuts. It provides limited portions of saturated fat-rich foods such as red meat, full-fat dairy products as well as sweets and sugary beverages. When you're following a DASH diet, it is critical to eat foods which are high in potassium, calcium, magnesium, fiber, and protein including foods low in saturated fat and sodium.
Aside from lowering blood pressure, the DASH diet can give potential benefits including weight loss and a lower risk of cancer. The diet also lowers your chances of developing metabolic syndrome, diabetes, and heart disease. If you consume a lot of salt, reducing it can have a big impact on your health. Comprehensive salt restriction, as recommended by the DASH diet, may benefit only those who are salt sensitive or have high blood pressure. Although limiting salt intake from processed foods is beneficial for majority of the people, consuming little amount of salt may be harmful as well. The DASH diet is even more effective in lowering blood pressure when paired with physical activity. Make sure to engage at least 30 minutes of moderate activity daily to keep you healthy.
-PNFP Rowence F. Zorilla, RND
References:
1. Sample menus for the DASH diet
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20047110
2. DASH diet: Healthy eating to lower your blood pressure
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456#:~:text=The%20DASH%20diet%20is%20rich,and%20full%2Dfat%20dairy%20products
3. The Complete Beginner’s Guide to the DASH Diet
