High blood pressure can cause a host of health problems, and dietary changes can be important in preventing or managing the condition. The Dietary Approaches to Stop Hypertension diet, or DASH diet, is a lifestyle approach to eating that aims to treat or prevent high blood pressure. It is a balanced meal plan that emphasizes healthy foods and may boost overall health in addition to reducing blood pressure.
According to the National Institutes of Health, studies found that individuals who followed a diet rich in fruits, vegetables and low-fat dairy and a diet low in saturated fats, cholesterol and total fat were able to lower their blood pressures. This type of diet became known as the DASH diet and also emphasized whole grains, fish and chicken, and minimized consumption of added sugars and red meats. In a DASH eating plan there are general nutrient goal guidelines regarding daily fat intakes, daily carbohydrate and cholesterol consumption, and recommended amounts of fiber, sodium, potassium, calcium and magnesium.
Daily Food Servings
Depending on your caloric needs, the amount of servings consumed may vary, but the National Institutes of Health lists suggested intakes of each of the food groups. From the grain foods group, six to eight servings a day is recommended, with a serving being one slice of bread or 1/2 cup of cooked rice or pasta. Four to five servings each of fruits and vegetables are recommended daily, with a serving size equaling one medium fruit or 1/2 cup raw or cooked vegetables. Two to three servings of low-fat dairy products should be consumed each day, with 1 cup milk or yogurt equal to a serving. For the entire week, only four to five servings of nuts or legumes, and daily, two to three servings of fats and oils should be eaten. One servings is equal to 2 tbsp. of peanut butter and 1 tsp. of margarine, respectively. Sweets are not forbidden, but should be limited to five servings or less per week, with one serving being 1/2 cup of sorbet.
Alcohol and Caffeine
While alcohol and caffeine may be fine in moderation, too much of either kind of drink may have negative effects on your blood pressure. Consuming too much alcohol can raise blood pressure, so it is recommended that those on the DASH diet limit themselves to two drinks or less per day for men and one drink a day for women. While the DASH diet does not mention caffeine, caffeine does cause a slight temporary increase in blood pressure after consumption. Consulting your health-care professional about your caffeine consumption can determine whether you should avoid or minimize your caffeine use.
Considerations
Gradually adopting the DASH diet, rather than making a drastic dietary change can help you ease into your new eating habits and give you a greater chance at success on the diet. Combining the DASH diet with physical activity and staying conscious of your sodium intake can help lower blood pressure even further and aid in maintaining a healthy blood pressure.
