The American Heart Association defines high blood pressure as 140/90 mm Hg or higher. Chronic high blood pressure can put a significant amount of strain on the blood vessels and the heart; it can lead to heart failure or heart attack. Proper diet is an important aspect of reducing high blood pressure. The DASH, or Dietary Approaches to Stop Hypertension, diet is a specific nutrition plan aimed at reducing high blood pressure.
Sodium
One of the most important elements of the DASH diet is the restriction of sodium. Excess sodium causes the body to retain water, which leads to increases in blood pressure. The standard DASH diet limits sodium to no more than 2,300 mg per day. Those with very high blood pressure, older adults or African-Americans are encouraged to follow a lower sodium version of the DASH diet, according to MayoClinic.com. This version limits sodium to no more than 1,500 mg daily.
Fruits and Vegetables
As with any healthy eating plan, fruits and vegetables are an integral part of the DASH diet. Fruits and vegetables are full of fiber and various other nutrients that help maintain blood pressure and contribute to overall health. Fruits and vegetables are also naturally low in fat and do not contribute an excess amount of calories to the diet. This can help a person following the DASH diet lose weight or remain at a healthy weight.
The DASH diet recommends 4 to 5 servings per day of both fruits and vegetables. A serving is generally defined as ½ cup of cut up fruits and vegetables or 1 medium piece of a whole fruit or vegetable.
Grains
The DASH diet emphasizes whole grains and encourages the complete elimination of refined grains and sugar from the diet. Whole grains contain more fiber and move through the digestive system more slowly. This can help keep blood sugar levels steady, contribute to the maintenance of a healthy weight and improve blood pressure. A serving of grains is defined as ½ cup of pasta or rice, 1 slice of bread and 1 oz. of dry cereal. The DASH diet recommends 6 to 8 servings of whole grains daily.
Protein
Lean meat, poultry, fish, nuts, seeds and legumes provide protein. Meats, fish and poultry are an essential part of the DASH diet, but it is important to be aware of the fat content in meat as well as the protein content. Some meats contain high amounts of saturated fats, which can increase blood pressure. It is important for those following the DASH diet to choose lean meats over high-fat meats.
The National Heart, Lung and Blood Institute recommends 6 or fewer servings of meat per day and 4 to 5 servings of legumes, nuts and seeds per week.
Fat
Although fat is often associated with negative health implications, it is actually an essential part of a healthy diet. Fat provides essential nutrients and keeps the immune system functioning properly. Fat also ensures that a person reaches satiation.
It is important to differentiate between different types of fats, however. Saturated fats and trans fats contribute to high blood pressure and heart disease and should be avoided. Unsaturated fats are heart-healthy and the best fats to consume. The DASH diet recommends 2 to 3 servings of heart-healthy fats every day. Choices include olive oil, nuts and avocado.
References
- MayoClinic.com: DASH diet
- National Heart, Lung and Blood Institute: Your Guide to Lowering Your Blood Pressure with DASH
- "Nutrition and You"; Joan Salge Blake; 2008
