One of the most commonly recommended diets for high blood pressure is called the DASH diet, which stands for dietary approaches to stop hypertension. The DASH diet emphasizes sodium reduction, portion control and eating a variety of foods. The diet is considered a lifelong eating plan and is designed not only to lower blood pressure, but also to help reduce the risk of other chronic diseases, such as diabetes, osteoporosis, heart disease and cancer, according to MayoClinic.com. The guidelines for the DASH diet are based on a 2,000-calorie-per-day eating plan.
Sodium
One of the most important components of the DASH diet is to reduce the amount of sodium in the diet. On the standard DASH diet, sodium is restricted to 2,300 mg per day. MayoClinic.com recommends a lower-sodium DASH diet for those who have extremely high blood pressure or are middle-age or older. The lower-sodium DASH diet only allows 1,500 mg per day.
Grains
The DASH diet recommends six to eight servings of grains every day. A serving is defined as 1 slice of bread, 1 oz. of cereal or a ½ cup of rice or pasta, according to MayoClinic.com. The focus should be on whole grains and high fiber items, as opposed to white breads and refined grains. Products should contain a label that says it is 100 percent whole wheat or grain.
Fruit and Vegetables
Those following the DASH diet should consume four to five servings each of fruit and vegetables, which contribute fiber as well as a variety of important vitamins and minerals. It is important to note that vegetables should be steamed or baked, not fried or cooked with added fat.
Protein
On the DASH diet, protein is divided into two categories: lean meat, poultry and fish in one group, and nuts, seeds and legumes in the other. The meat portion should be limited to six or fewer servings per day, and the nuts portion should contribute 4 to 5 servings per week. When eating meat, it is important to trim excess fat and avoid frying. Nuts and seeds contain heart-healthy fat, but should only be consumed in small amounts because they also contain a high amount of calories.
Dairy
Dairy products contribute calcium, vitamin D and a significant amount of protein. The DASH diet allows two to three servings per day. It is important to choose dairy products that are low-fat and fat-free because higher-fat versions contain a significant amount of saturated fat.
Fat
Fat is an important part of a balanced diet. It helps the body absorb certain nutrients, provides insulation, helps maintain body temperature, and protects and cushions the organs, according to "Nutrition and You" by Joan Salge Blake. On the DASH diet, two to three servings of fat should be consumed daily. However, trans fat and saturated fat contribute to high blood pressure, so it is important to choose unsaturated fats, such as olive oil, avocado and nuts.
Alcohol
Alcohol can significantly increase blood pressure, so it is important to limit alcohol intake as well. MayoClinic.com notes that men should consume no more than two alcoholic drinks per day, and women should consume no more than one. A serving of alcohol is defined as 1 oz. of spirits, 12 oz. of beer or 5 oz. of wine.
References
- National Heart, Lung and Blood Institute: Lowering Your Blood Pressure With DASH
- MayoClinic.com: DASH diet
- American Heart Association: Managing Blood Pressure With a Heart-Healthy Diet
- "Nutrition and You"; Joan Salge Blake; 2008
