There are many types of diets, and though it's true that a majority of them are followed with the intention of losing weight, there are other kinds that offer more specific health benefits. The best diet to treat and lower high blood pressure is the DASH diet (Dietary Approaches to Stop Hypertension), which was created and tested by the National Heart, Lung and Blood Institute (NHLBI).
The Facts
The DASH diet calls for limiting your salt and sodium intake, which is strongly tied to your blood pressure. The diet also recognizes the important of three other minerals that are believed to drastically control blood pressure levels: calcium, magnesium and potassium. The DASH diet calls for eating whole grains, fruits and vegetables, as well as low-fat dairy and meat products. Studies by NGLBI have shown that the DASH diet can drastically reduce blood pressure levels in as little as two weeks, when combined with regular physical activity.
Types
The DASH diet isn't the only diet that can help with high blood pressure, but all diets related to lowering high blood pressure place a great amount of emphasis on drastically reducing the amount of sodium in your diet. Any healthy, well-balanced diet that helps you lose weight can also be beneficial to your blood pressure, as being overweight is often tied to high blood pressure. Many people have discovered that eating more fruits and vegetables as well as increasing their amount of physical activity not only causes them to lose weight, but it helps with their blood pressure levels as well.
Effects
Having high blood pressure affects your health adversely in a number of different ways. It affects your brain by increasing your risk of suffering a stroke. It also affects your kidneys, which act as a filter to rid your body of waste. Over time, high blood pressure narrows and thickens the blood vessels in the kidneys, which causes them to filter less fluid as waste builds up in the blood. High blood pressure can also cause main arteries in the body to harden, especially those in the heart, brain and kidneys, and this in turn forces the heart and kidneys to work harder. The most dangerous aspect of high blood pressure, however, is the increased risk of a heart attack.
Considerations
The DASH diet calls for reducing sodium to 1,500 mg a day, which is only about 2/3 tsp. of table salt. If you feel that you can't adhere to that rule, then the DASH diet is not for you. That being said, the Department of Health and Human Services and the Department of Agriculture recommend that those who are middle-aged and older should only consume 1,500 mg. of salt each day, so it's definitely worth the effort.
Expert Insight
A low-sodium diet will prove to be especially beneficial to older women. Research conducted by NGLBI found that women who followed the DASH diet for several years drastically reduced their risk of coronary artery disease and stroke.
