Healthy eating has a significant impact on reducing the risk of developing conditions such as high blood pressure and kidney stones. Clinical research from a 2010 study in the "Clinical Journal of the American Society of Nephrology" concludes that the diet plan, known as DASH, or "Dietary Approaches to Stop Hypertension," not only lowers blood pressure for those with hypertension, but also benefits the body by preventing kidney stone development. The DASH diet is recommended for individuals as a means for lifelong healthy nutrition, rather than as a temporary plan.
Sodium Allowance
Salt used in foods is comprised of sodium and chloride. The National Kidney and Urologic Diseases Information Clearinghouse explains when sodium in salt is excreted by the kidneys, this causes and increase of calcium being excreted into the urine. High calcium concentration in the urine combines with oxalate and phosphorus to form stones. Reducing salt, or sodium intake, is significant in lowering the risk of stone formation from calcium. The primary goal of the DASH diet plan is to reduce daily intake of sodium, as this benefits blood pressure and decreases the formation of calcium in the urine. The standard DASH diet allows 2,300 mg of daily sodium intake and the modified low sodium DASH diet allows 1,500 mg a day. MayoClinic.com notes that both plans significantly reduce the average amount of sodium in daily eating to provide maximum benefit.
Ways to Limit Sodium
Many foods contain sodium. Knowing how to read labels and avoid eating the foods with high sodium content is important in lowering blood pressure and preventing kidney stones. The National Heart Lung and Blood Institute notes that increasing vegetable and fruits in daily diet offers a low sodium food that is DASH diet appropriate. Stop buying canned foods because these contain very high amounts of sodium. Choose fresh produce over processed frozen foods. Avoid prepackaged lunch meats and hot dogs, which contain high sodium and purines as part of preserving meats for packaging and storage. Buy fresh lean meats such as chicken or turkey. When buying boxed food items, read the nutrition labels to determine how much sodium is in one serving. Do not add sodium to foods, instead try herbs and spices such as garlic, pepper and basil.
Eat Grains and Dairy
The DASH diet involves eating grains such as breads, pastas and cereals that are not refined, or processed. MayoClinic.com notes that eating eight servings of grains a day is important in this diet because grains are low in fat, low in sodium and high in fiber for healthy digestion. This is important for keeping blood pressure low and is safe for preventing kidney stone formation. Dairy is a major source of calcium, which is not the same as calcium oxalate kidney stones. The National Kidney and Urologic Diseases Information Clearinghouse explains that calcium from dairy foods actually aids in kidney stone prevention. Eat low fat dairy products such as milk, yogurt and cheese, three servings a day, as part of the DASH diet.
Beverages
Excessive alcohol consumption contributes to increasing blood pressure. Drink less than two alcoholic beverages a day to lower risk. Caffeinated drinks are not found to cause long term blood pressure increase and these beverages reduce the risk of kidney stone formation when used in moderation. MayoClinic.com suggests limiting caffeine intake if stones already exist. Drink water as part of a healthy diet to reduce blood pressure and protect against kidney stone development. Consume at least 64 oz. of water daily for maximum benefit.
References
- MedlinePlus: Diet to Prevent Hypertension Also Helps Prevent Kidney Stones
- National Kidney and Urologic Diseases Information Clearinghouse: Diet for Kidney Stone Prevention
- "Clinical Journal of the American Society of Nephrology": DASH-Style Diet and 24-Hour Urine Composition; Eric N. Taylor, et al; July 2010
- MayoClinic.com: DASH Diet
- National Heart Lung and Blood Institute: Healthy Eating
