The DASH diet can lower blood pressure by a few points in just two weeks, and over time, blood pressure can drop by eight to 14 points. Combined with other lifestyle changes such as exercising more and quitting smoking, the DASH diet can prevent high blood pressure.
The DASH diet offers other health benefits, such as protection against osteoporosis, cancer, heart disease, stroke and diabetes. It is especially effective in reducing blood pressure in blacks and older adults. The regimen is based on a consumption of 2,100 calories a day. It is not designed to promote weight loss, but it can be used as part of an overall weight-loss strategy.
Recommended Foods
The DASH diet has two versions: the standard DASH diet and the lower sodium DASH diet. Both DASH diets reduce the amount of sodium in the diet, but the lower sodium DASH diet encourages an even further reduction in the amount of sodium.
The DASH diet is based on a variety of foods, including lots of whole grains, fruits, vegetables and low-fat dairy products. It also includes some fish, poultry and legumes. It allows some red meat, sweets and fats in smaller amounts. The diet is low in saturated fat, cholesterol, total fat and sodium, while rich in protein, fiber and healthy nutrients, particularly magnesium, potassium and calcium.
A typical day on the DASH Diet includes: 8 servings of grains, 5 servings of vegetables, 5 servings of fruit, 2-3 servings of skim or low-fat milk, yogurt or cheese, 5 servings per week of nuts, seeds or beans, 1-2 servings of meat, poultry or fish with restricted sweets and fats.
Proof Through Scientific Studies
Reports from Harvard School of Public Health show that a diet rich in plants lowers high blood pressure. Other studies show that similar eating patterns lower cholesterol, help to control diabetes and cause weight loss in people who are over weight. The diet acts the same way as the diuretics that are the most common drugs prescribed to control blood pressure: it gets rid of excess sodium. Scientists at the National Institutes of Health have shown that the DASH diet lowers high blood pressure to normal in more than 80 percent of people with high blood pressure.
Foods Can Still Taste Good With The DASH Diet
Here are some ways to reduce the sodium and salt in your diet while keeping flavor in your foods.
- Add spices or flavorings to your food instead of salt. Season broccoli with lemon juice or oregano and popcorn with curry or garlic powder, for instance. Try salt-free seasoning blends.
- Don't add salt when cooking rice, pasta or hot cereal.
- Rinse canned foods, such as tuna, to remove some sodium.
- Buy foods labeled "no salt added," "sodium-free," "low sodium" or "very low sodium." Be cautious of foods marked "reduced sodium" or "light sodium." These labels mean that the sodium has been reduced by 25 percent to 50 percent, compared with the regular version, but these foods may still be very high in salt.
For more information on the Dash Diet visit the National Institute of Health's website.
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