If you have recently been diagnosed with high blood pressure--which, when untreated, can lead to heart and kidney failure, stroke and even blindness--there are a number of things you can do to lower your blood pressure readings and reduce the risk of future complications. In addition to losing weight, exercising, limiting alcohol and quitting smoking, adjusting your diet can be an effective and enjoyable way to control your blood pressure.
The DASH Trials
Two landmark studies of the relationship between diet and blood pressure, DASH and DASH-Sodium, have shown that a diet rich in fruits, vegetables, low-fat dairy and saturated fat and sodium significantly decreases blood pressure. DASH stands for "Dietary Approaches to Stop Hypertension," and the DASH studies were the first to examine the effect of whole dietary patterns on blood pressure, instead of focusing on individual nutrients.
Outcome of the Trials
Results from the first DASH trial were published in the "New England Journal of Medicine" in April 1997 and caused quite a stir. The blood pressure of people enrolled in the 8-week study showed improvement within two weeks after starting the diet; the decrease in blood pressure was similar to what is usually seen with blood pressure medication. The second DASH trial, DASH-Sodium, also reported in the "New England Journal of Medicine," demonstrated that the DASH diet that was lowest in sodium caused the sharpest decrease in overall blood pressure levels.
Features of the DASH Diet
According to the guidelines based on the study's 2000-calories-a-day eating plan, one should eat between 8 and 10 daily servings of fruits and vegetables; 6 to 8 daily servings of grains and grain products; 2 to 4 daily servings of low-fat dairy; 2 servings or less a day of meat, poultry and fish; no more than 2 to 3 daily servings of added fats and oils; and no more than 5 snacks or sweets a week. In addition, 4 to 5 weekly servings of nuts, seeds and beans are recommended. Lower-salt versions of cereals, breads, soups, nuts, vegetable juices and other foods may be substituted to decrease the sodium content of the diet.
A Sample DASH Menu
Breakfast: ½ cup of fruit juice, followed by ½ cup of cereal with 1 cup of low-fat milk, or 1 cup of plain, low-fat yogurt with ½ cup of granola. Add fresh fruit such as a banana or ½ cup of blueberries. When choosing cereal, look for a whole grain variety with less than 5 g of sugar and 5 g or more of fiber. Use plain yogurt instead of yogurt to which fruit has already been added: the latter is often high in sugar.
Lunch: 1 cup of vegetable soup and a multigrain turkey sandwich consisting of 2 slices of multigrain bread, 2 teaspoons of mustard, 1 ounce of roasted turkey, and 2 slices of avocado. Have an apple as dessert.
Afternoon snack: ½ cup of fruit juice and 1 cup of plain, low-fat or non-fat yogurt with ¼ cup of walnuts and 1 teaspoon of honey.
Dinner: 3 ounces of broiled salmon with 1 cup of asparagus and 1 cup of brown rice mixed with ½ cup of red peppers. One cup of green salad tossed with 1 teaspoon of olive oil and some lemon juice. One cup of grapes as dessert.
Late evening snack: 1 cup of low-fat milk and a piece of dark chocolate.
Tips on Eating the DASH Way
You might not be familiar with an eating plan such as DASH that emphasizes fruits, vegetables and dairy. If you decide to give DASH a try, start small. It is easier to make gradual changes to your eating habits than to try to change everything at once. Choose first the fruits and vegetables that you know and like. Use meat as a condiment, not as the centerpiece of the meal. Have fruit for dessert. These are just a couple of suggestions that can make the transition easier. Eventually eating according to DASH will become a habit, one that can substantially improve your heath and increase your longevity.
