Hypertension, also known as high blood pressure, affects 1 in 3 adults in the United States, according to the National Heart Lung and Blood Institute. Because hypertension increases the risk for heart disease, heart attack, stroke and kidney failure, patients need to become aware of their blood pressure readings and take steps to reduce blood pressure. Research supported by the U.S. Department of Health and Human Services, the National Institutes of Health and the Heart Lung and Blood Institute found that following a healthy DASH --- Dietary Approaches to Stop Hypertension --- diet effectively lowers blood pressure.
Goal
To reduce blood pressure and protect the cardiovascular system, do not think of the DASH diet as a diet but as a lifestyle change. The DASH diet provides a plan for long-term eating habits, not short-term weight-loss goals. Meeting the goal involves choosing foods low in saturated fat, which helps decrease low-density lipoproteins --- LDL cholesterol --- and in turn reduces the risk of heart diseases. The DASH diet also emphasizes low salt intake, since high sodium levels contribute to high blood pressure.
Types of Foods
The DASH diet emphasizes daily consumption of certain types of foods. Following the DASH diet requires eating fruits and vegetables and fat-free or low-fat milk products. In addition, the DASH diet includes whole-grain products, fish, poultry and nuts, according to the guidelines provided by the U.S. Department of Health and Human Services. The DASH diet also reduces the daily intake of red meats, sweets, added sugars and sugar-containing drinks.
Daily Nutrient Goals
The DASH diet strives to increase the amount of potassium, magnesium, calcium, protein and fiber ingested each day. Based on a 2,100-calorie-a-day eating plan, the DASH diet calls for 18 percent of calories to come from protein. It also calls for 4,700 mg of potassium, 1,250 mg of calcium, 500 mg of magnesium and 30 g of fiber daily, as indicated by the U.S. Department of Health and Human Services.
Fruits and Vegetables
The DASH diet recommends eating four or five servings of fruits and vegetables each day. This may include raw vegetables, cooked vegetables prepared without added salt and low-sodium vegetable juices. The fruits include fresh fruits, dried fruits, canned fruits in their own juices and fruit juices without added sugar.
Grains
Those on the DASH diet should consume six to eight servings of grains each day. Choose items, such as breads, cereals, rice or pastas, made with whole grains. Whole grains consist of the bran, germ and endosperm, which provide maximum nutrients and added fiber.
Dairy
The DASH diet recommends getting two or three servings of low-fat or nonfat dairy products per day. This can include milk, yogurt or cheese, but to cut down on sodium, choose nonprocessed cheeses.
Protein
The DASH diet recommends eating two or fewer servings of lean protein per day, according to the Women's Heart Foundation. The protein choices include poultry, fish and eggs. In addition, adding four or five servings of nuts, legumes and seeds per week helps increase the intake of protein, fiber, potassium and magnesium.
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