The DASH low sodium diet is designed to help you treat and prevent high blood pressure. DASH, which stands for Dietary Approaches to Stop Hypertension, is no fad diet. Studied and designed by medical researchers, this low sodium diet, which focuses on vegetables, fruits and low- or nonfat milk products, can decrease your blood pressure by a few points in only two weeks, according to MayoClinic.Com.
DASH Diet History
The DASH diet is based on research conducted by the National Heart, Lung and Blood Institute that examined how the nutrients in your food affect your blood pressure. According to the National Institutes of Health, or NIH, study results showed that hypertension can be treated and even prevented by following a diet plan that incorporates an abundance of healthy foods, as well as low saturated and total fat and cholesterol. A subsequent study, "DASH-Sodium," examined the effects of reducing salt in your diet. Results indicate that reducing your sodium intake lowers high blood pressure, regardless of whether you follow the DASH diet or eat a regular diet, says the NIH. You'll get the best benefits from the DASH diet plan if you restrict sodium intake to 1,500 mg a day.
Sodium and Hypertension
Sodium is a mineral you need for healthy nerve and muscle function, as well as to maintain the right balance of fluids in your body. Although you need sodium in your diet to stay healthy, the NIH cautions that excess sodium can have harmful effects. Your kidneys filter out the sodium you don't need; however, when they're unable to remove excess sodium, it builds up in your body, causing high blood pressure, which in turn can lead to more severe complications, including heart failure, stroke and kidney failure.
DASH Basics
The standard DASH diet studies incorporated a 2,100-calorie eating plan with a maximum intake of 2,300 mg of sodium. Middle-aged and elderly people, African Americans and individuals with high blood pressure benefit the most from the DASH diet when sodium is restricted to no more than 1,500 mg. each day. This is also known as the lower sodium DASH Diet, according to MayoClinic.Com. In addition to vegetables, fruits and dairy products low in fat and cholesterol, the DASH diet incorporates fish, nuts, whole grain foods and poultry. You eat less red meat on the DASH diet, as well as fewer foods and drinks with added sugar.
DASH Diet Servings
The DASH diet lets you eat six to eight servings of whole-grain bread, cereal, rice and pasta every day and four to five servings of fruits and vegetables, says MayoClinic.Com. You can have two to three servings of low-fat or nonfat dairy foods and six or fewer servings of lean meat, poultry and fish. Between four to five weekly servings of nuts, seeds and legumes such as almonds, kidney beans and lentils are allowed. Fats and oils are limited to two to three servings a day -- 30 percent or less of your daily caloric intake -- and include those that contain healthier unsaturated fats. You can still have sweets -- five servings a week or fewer. However, MayoClinic.Com advises choosing those that are low in fat or fat-free, such as fruit sorbets, Graham crackers and hard candy.
DASH Diet Benefits
If you stay on the DASH low sodium diet, your blood pressure may go down by eight to 14 points, points out MayoClinic.Com, which yields significant health benefits. Additionally, the DASH diet may help prevent cancer, heart disease and osteoporosis. The DASH diet isn't designed to help you lose weight, although this can be one desirable benefit of the diet. You can lose a few pounds by reducing your intake of unhealthy foods high in fat and sugar.
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