According to the National Institutes of Health, high blood pressure affects more than 65 million American adults. It is more common for African Americans to suffer from high blood pressure than whites. Controlling and preventing high blood pressure is usually achieved by making lifestyle changes, taking medication and following a healthy diet.
The Facts
Each letter of the DASH diet has a meaning: Dietary Approaches to Stop Hypertension. The DASH diet is an eating plan that has been proven, in studies conducted by the National Institutes of Health, to lower blood pressure. The focus of the DASH diet is consumption of foods low in saturated fat, cholesterol and total fat. The consumption of vegetables, fruits and low-fat or fat-free milk products is also encouraged.
Features
The DASH diet goes beyond eating low-sodium foods or reducing sodium intake. The focus of the DASH diet is eating a diet rich in fresh fruits and vegetables, whole grains, lean meats and low-fat or non-fat dairy products. The serving recommendations are 6 to 12 servings of whole-grain products, 4 to 6 servings of fruits and vegetables, 2 to 4 servings of low-fat or non-fat dairy products, and 1.5 to 2.5 servings of meat, fish and poultry per day. The recommended serving of nuts, seeds and legumes is 3 to 6 servings per week. Fats and sweets should be limited to 1 to 2 servings per week due to high sugar and fat content.
Function
Physicians with patients suffering from high blood pressure or pre-high blood pressure often prescribe the DASH diet to lower blood pressure. According to Medline Plus, high blood pressure is defined as a blood pressure measurement of 140/90, and pre-high blood pressure is a blood pressure measurement of 120 to 139 for the top number and 80 to 89 for the bottom number. A physician is able to diagnose whether or not you have hypertension or pre-hypertension.
Benefit
Research conducted by the National Institutes of Health has shown that moderately high blood pressures were reduced after following the DASH diet. The DASH diet is rich in whole grains, fresh fruits and vegetables, and low in fat. The diet is also rich in potassium, magnesium and calcium. The DASH diet is not only beneficial for blood pressure, but it's also heart healthy because it is low in saturated fat and cholesterol.
Considerations
The DASH diet is beneficial for lowering blood pressure on its own. If your blood pressure is moderately high, lifestyle changes such as reducing alcohol intake and getting regular physical activity may help control blood pressure as well.
Warning
Individuals taking prescription medication to control high blood pressure should continue taking the medication until told otherwise by their physicians. The DASH diet is not a substitution for blood pressure medication.
