The DASH diet was developed to lower high blood pressure. The word DASH is an acronym for Dietary Approaches to Stop Hypertension. The diet began as a clinical trial to determine the impact of specific nutrients and foods on hypertension. The study found that diet can play a key role in lowering elevated blood-pressure levels.
The DASH Eating Plan
The DASH eating plan emphasizes a diet high in fruits and vegetables and low-fat or fat-free milk and dairy products. The diet is low in cholesterol, saturated fat and total fat. The plan also includes seeds, nuts, poultry, fish and whole grains while limiting red meat and sweetened beverages and added sugar.
Importance of Fruits and Vegetables
The DASH diet recommends consuming seven to 12 fruits and vegetables daily. These foods are believed to be most effective in lowering blood pressure, because fresh produce is rich in potassium, magnesium and fiber. However, a study published in the April 2010 issue of "Journal of Human Hypertension" suggests that other nutritional factors of fresh fruits and vegetables in addition to the minerals and fiber help to lower blood pressure and improve endothelial cell function. Researchers compared potassium, magnesium and fiber supplements to the DASH diet and found the diet to be more effective than supplement use.
Sodium
Sodium restriction was part of a second clinical DASH trial to determine if blood pressure could be lowered further. Decreasing sodium was effective in lowering blood pressure in individuals consuming the DASH diet and the regular American diet, but the biggest impact on hypertension was in the group eating the DASH diet, with sodium restricted to 1500 mg per day.
Other Health Benefits
While the DASH diet was originally designed to decrease hypertension, it has also been found to be an effective, healthy eating model for all individuals. The diet has been found to effectively lower cholesterol and the risk of stroke, heart failure and osteoporosis. Following the diet is also associated with decreased risk of kidney stones, better glucose control and weight loss.
References
- "Your Guide to Lowering Your Blood Pressure with DASH"; US Department of Health and Human Services; 2006
- National Heart, Lung and Blood Institute: Healthy Eating
- "Journal of Human Hypertension"; DASH Lowers Blood Pressure in Obese Hypertensives Beyond Potassium, Magnesium and Fiber; Yaser Al-Solaiman, et al.; April 2010
- The Dash Diet Eating Plan: DASH Diet Research; April 2011
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