DASH Diet for Blood Pressure

The DASH Diet came about after tow trials sponsored by the USA National Institutes of Health.

Researchers  found that blood pressure levels could fall significantly with an eating plan low in total fat, saturated fat and cholesterol, as well as rich in fruits, vegetables and low-fat dairy products.

The DASH diet was shown to prevent hypertension and in some cases reduce blood pressure as much as an antihypertensive drug. Results were seen within two weeks and benefits remained eight weeks longer regardless of a person’s gender, ethnicity or starting blood pressure.

The diet provides foods that are high in fibre, calcium, magnesium and potassium—all of which have been associated with lower blood pressure. It is also low in saturated fat. The diet calls for eating eight to 10 servings of fruits and vegetables and two to three cups of low-fat dairy foods daily.

DASH Guidelines

Here are the broad DASH guidelines you can follow in menu planning:

• Grains and grain products: 7 to 8 servings daily
• Fruits and vegetables: 4 to 5 servings of each daily
• Low-fat or nonfat dairy foods: 2 to 3 servings daily
• Meats, poultry and fish: 2 or fewer 85-g servings daily
• Nuts, seeds or legumes: 4 to 5 servings per week
• Fats: 2 to 3 servings daily; avoid saturated fat
• Sweets: 5 per week

DASH-Sodium Trial

A follow-up trial, held in 2000, examined whether reducing salt could enhance results even more. Sodium in table salt and in other foods can raise blood pressure by causing the body to retain water thereby increasing blood volume and thus blood pressure. Sodium also causes small blood vessels to constrict. This study showed that the DASH diet combined with salt reduction was superior to either strategy alone. All the participants benefited from limiting their salt intake.