HIGH BLOOD PRESSURE DIET - DASH EATING PLAN
The DASH (Dietary Approaches to Stop Hypertension) eating plan – or the high blood
pressure diet—may help reduce blood pressure. A 1997 study in The New England Journal
of Medicine showed that the DASH dietary pattern – a diet rich in fruits, vegetables
and low-fat dairy foods, with reduced saturated and total fat – can substantially
lower blood pressure.
This healthy dietary pattern was as effective as some medications at lowering blood
pressure in patients with mild hypertension. If you're taking medication, don't
stop, but ask your physician if you should try the DASH eating plan.
Studies have shown that adopting the DASH (Dietary Approaches to Stop Hypertension)
diet, a low-fat diet rich in dairy foods, fruits and vegetables, has effects similar
to single drug therapy in lowering blood pressure.
- This effect is stronger in those with mild hypertension.
- This effect is stronger in African-Americans.
- Researchers estimate that if all Americans followed the DASH diet and experienced
similar results to those seen in research studies, coronary heart disease and stroke
would be reduced by 15% and 27%, respectively, nationwide. That translates into
225,000 fewer heart attacks and 100,000 fewer strokes every year.
- The DASH diet may prevent or delay the need for medication in patients with borderline
high blood pressure.
The DASH eating plan may prevent or delay the need for medication in patients with
borderline high blood pressure.
A more recent study verified these results and also found that people who follow
the DASH eating plan and a low-sodium diet have the greatest reduction in blood
pressure.
Following a high blood pressure diet
The high blood pressure diet (DASH eating plan) is rich in fruits, vegetables and
low-fat dairy products, whole grains, fish, poultry and beans. It also contains
less salt and sodium.
The DASH eating plan is high in calcium, potassium and magnesium, as well as fiber
and protein, all of which are associated with a reduced risk of high blood pressure
and stroke.
A wealth of research studies over the past 20 years have shown that dietary calcium
plays an important role in blood pressure regulation. The amount of calcium needed
to realize a blood-pressure lowering effect is between800-1200 milligrams per day,
or approximately the current daily calcium recommendation.
The DASH eating plan requires no special foods and has no hard-to-follow recipes.
It simply calls for a certain number of daily servings from various food groups.
It calls for two to three servings of low-fat dairy foods and eight to 10 servings
of fruits and vegetables daily.
Print our tips for following a high blood pressure diet – Enjoy a Healthy
Lifestyle.
Here is the Meals Matter collection of
DASH recipes that may help reduce high blood pressure.
More DASH recipes and information are available from the
Oregon Dairy Council.
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