Hypertension, commonly known as high blood pressure, places extra stress on your blood vessels, heart and kidneys and contributes to your risk for heart attack, heart failure, stroke and kidney failure. Fortunately you can lower your blood pressure by eating a more healthful diet and losing weight. The D.A.S.H. Diet (Dietary Approaches to Stop Hypertension) can help you lose weight and lower your blood pressure in as little as two weeks.
D.A.S.H. Diet Overview
The D.A.S.H. diet features all the hallmarks of healthy eating and is suitable for children and adults. It is a low-sodium, low-fat eating plan based on whole grains, low or nonfat dairy products, fruits, vegetables and lean proteins. The D.A.S.H. diet is particularly effective at controlling hypertension because not only does it cut back salt, it is high in minerals such as potassium, calcium and magnesium, which help to keep blood pressure low.
Fruits and Vegetables
Eat more fruits and vegetables to lower your blood pressure and lose weight. The D.A.S.H. diet recommends you eat four to five servings of fruit and four to five servings of vegetables daily. One cup of raw leafy vegetables counts as a serving, as does 1/2 cup of fresh or frozen fruit. Fruits and vegetables are rich in potassium, low-calorie, low-fat, low-sodium and filling, making them ideal for weight loss and health.
Low-Fat Dairy Products
Low-fat and nonfat dairy products have high levels of calcium, magnesium and potassium. These three minerals work in your body to decrease blood pressure. In addition, dairy products contain high-quality protein. Protein provides a measure of satiety, or fullness, unrivaled by both carbohydrates and fats. The D.A.S.H. diet encourages you to consume two to three servings of low-fat or nonfat dairy foods a day. A cup of low-fat milk or yogurt and 1 1/2 oz. of low-fat cheese count as a serving.
Whole Grains
Grains provide energy and fiber in the D.A.S.H. diet. Choose whole grains over processed grains, as they are higher in fiber and minerals. The fiber found in whole grains quenches appetite and may help you lose weight. Pick seven to eight servings of grain products every day. A slice of bread, 1 cup of dry cereal and 1/2 cup of cooked grains such as rice or oatmeal count as a serving.
Protein Sources
Lean meats, nuts, seeds and dry beans add magnesium as well as protein to the D.A.S.H. diet. Reach for lean cuts of meat such as skinless poultry, beef sirloin and trimmed pork loin next time you are at the supermarket. But don't forget the dry food aisle. Lentils, chickpeas, split peas, almonds, peanuts and walnuts are rich in protein, fiber, healthy fats and minerals. The D.A.S.H. diet counts 3 oz. of lean meat and 1/2 cup of cooked beans and 1 1/2 oz. of nuts as a serving. Choose two or fewer servings of meat a day and four to five servings of unsalted nuts, seeds and beans a week.
Hold the Salt
The D.A.S.H. diet is founded on lower sodium foods but this does not mean you should break out the salt shaker. A single teaspoon of table salt contains 2,300 mg of sodium. This is 1 1/2 times the 1,500 mg of sodium a day recommended by the American Heart Association. Choose to flavor your food with salt-free herb blends , or experiment with low-sodium marinades instead of salt.
Limit Fats and Sweets
The D.A.S.H. diet limits sweets and extra fats. One tablespoon of sugar, jelly or jam, 1/2 oz. of small candies such as gummy bears and 8 oz. of lemonade all count as a serving of sweets. Choose to eat no more than five servings of sweets a week. Similarly, limit the amount of extra fat and oil you use on your food. One tablespoon of low-fat mayonnaise, 1 tsp. of vegetable oil, 2 tbsp. of light salad dressing and 1 tsp. of soft margarine or butter count as a serving. Aim to use only two to three servings of added fats and oils a day.
References
- The Dash Diet Eating Plan
- "The American Journal of Clinical Nutrition:" Protein, Weight Management and Satiety: Paddon-Jones et al.: May 2008
- American Heart Association: Sodium Recommendations
- The American Heart Association: About High Blood Pressure
- "Food & Nutrition Research:" Whole Grain Rye Porridge Breakfast Improves Satiety Compared to Refined Wheat Bread Breakfast: Isaksson et al.: July 2008
- "Krause's Food, Nutrition, & Diet Therapy:" 11th Ed.: Medical Nutrition Therapy in Hypertension: D. Krummel: 2004
