Hypertension is the medical term for high blood pressure, which is excess pressure exerted on the inner walls of the arteries every time the heart beats. The food an individual eats significantly contributes to the development of high blood pressure over time. The DASH diet, which stands for "dietary approaches to stop hypertension," is an eating plan that is designed to help lower high blood pressure.
Sodium
Sodium restriction is an important part of the DASH diet. The consumption of excess sodium can cause drastic changes in blood pressure. There are two categories of the DASH diet based on sodium levels--standard DASH diet and lower sodium DASH diet. The standard DASH diet allows no more than 2,300 mg of sodium per day. The lower sodium DASH diet restricts sodium intake to no more than 1,500 mg per day. MayoClinic.com notes that the lower sodium DASH diet is usually used for older adults, African-Americans and those who already have high blood pressure.
Grains
Choosing the right grains is another important factor of the DASH diet. Whole grains can keep blood sugar levels steady and move through the digestive system more slowly. Whole grains are also low in fat, which is important since fat can contribute to high blood pressure and high triglyceride levels. Those on the DASH diet are encouraged to consume 6 to 8 servings of whole grains every day and eliminate refined grains and white sugar. A single serving is defined as 1 slice of bread, ½ cup of cooked pasta and 1 ounce of cereal.
Fruits and Vegetables
The DASH diet recommends 4 to 5 servings each of both fruits and vegetables. Fruits are good sources of important nutrients, such as fiber and potassium, and are naturally low in fat. A fruit serving is defined as ½ cup of cut or frozen fruit or 1 medium piece of fresh fruit. MayoClinic.com also notes that it is beneficial to leave the skin on fruit whenever possible.
Like fruit, vegetables are full of fiber and do not contribute an excess amount of calories. Vegetables are also good sources of vitamins and minerals that can keep the body healthy and maintain blood pressure. A serving of vegetables is defined as ½ cup of cooked vegetables or 1 cup of leafy ready-to-eat vegetables.
Protein
The DASH diet divides protein foods into two separate categories. The first category includes lean meat, poultry and fish, and the second category contains nuts, seeds and legumes. Meats provide essential vitamins, such as B12, but since higher fat meats can also contain high amounts of cholesterol, which can raise blood pressure, it is important to choose lean varieties, according to the National Heart, Lung and Blood Institute. The DASH diet recommends 6 or fewer servings of lean meat, poultry or fish every day and around 4 to 5 servings of nuts, seeds and legumes per week.
Fat
Fat is an important component of a healthy diet because it contributes to satiation, provides essential vitamins and keeps the body's immune system healthy, according to MayoClinic.com. It is important to choose unsaturated fats over saturated and trans fats, however. The DASH diet allows 2 to 3 servings of heart-healthy fats, such as vegetable oils, per day. A serving is defined as 1 tablespoon.
Considerations
The DASH diet allows 5 or fewer servings of sweets per week, but it is generally best to avoid desserts and high-sugar items as much as possible. Alcohol significantly contributes to high blood pressure as well, so it is important to limit alcohol consumption while following the DASH diet.
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