Dietary Approaches to Stop Hypertension--known as the DASH diet--was developed based on National Heart Lung and Blood Institute (NHLBI) research and published by the National Institutes of Health (NIH). According to registered dietitian Marla Heller, the DASH diet plan has been proved to lower blood pressure in just 14 days. Principles include lowering fat and sodium intake while increasing rich sources of potassium, fiber and calcium.
DASH Diet Nutrient Guidelines
A diet lower in salt and sodium long has been correlated with effective treatment of hypertension, and that is just one part of the DASH plan. Increasing dietary potassium, magnesium and calcium are also part of the program. The breakdown of nutrients aims for 27 percent of calories from fat, 55 percent from carbohydrate and 18 percent from protein. The daily sodium intake ranges from 1,500 to 2,300 mg. The lower number was dramatically more effective in lowering pressure readings on 412 participants studied by the NHLBI. Levels of potassium, magnesium, calcium and fiber all meet or slightly exceed the recommended dietary reference intakes (DRI).
DASH Diet Food Guidelines
For most people, following this diet means eating more fruits, vegetables, whole grains and dairy than the average American, along with less red meat and fewer sweet treats and added fats. Recommended servings per day are six to eight from the grain group, focusing mostly on whole grains; four to five vegetables; four to five fruits; two to three low-fat dairy products; 6 oz. or less of lean meat or fish and two to three servings of fat and oils. Per week, four to five servings of nuts and beans are recommended, and DASH dieters should consume fewer than five added sweets, meaning a spoonful of sugar, jelly or a sweetened beverage less than once a day.
Increasing Protein, Calcium and Fiber Intake
The DASH eating plan focuses on incorporating fruits and vegetables with high potassium content, such as bananas and citrus fruits, tomatoes, potatoes, spinach and broccoli. These foods add dietary fiber, as do whole grain breads and cereals as well as dried beans and nuts. Dairy products provide a major source of calcium. Skim or 1 percent milk, cheeses and yogurts are preferred in order to limit daily fat intake.
Reducing Sodium Intake
Most dietary sodium comes from processed foods, not from the salt shaker. Reduce sodium intake by choosing lower-sodium canned vegetables, soups and canned fish. Limit smoked and salted foods and condiments such as ham, pickles, olives and soy sauce. Read labels for sodium content on food packages and for items at fast-food establishments.
Ideal Weight
Losing weight is encouraged for overweight people because excess weight contributes to hypertension, and weight loss can reduce high blood pressure. Weight loss will occur as a side effect of the DASH plan from eating less fat and fewer sweets while consuming more low-calorie, high-fiber foods such as fruits, vegetables and whole grains. The DASH diet plan includes a 1,600 calorie weight-loss version so a person need not seek out other means of shedding extra pounds.
