Hypertension, or high blood pressure, increases your risk of having a heart attack or a stroke. According to the National Institutes of Health, high blood pressure affects 1 in 3 American adults. Hypertension occurs when the heart pumps blood through narrowed arteries that are unable to accommodate the volume and flow of the blood. Pressure builds up in the arteries, resulting in hypertension. The DASH diet and the DASH lower sodium diet are recommended by the American Heart Association and the U.S. Department of Health and Human Services.
The DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension and is an eating plan that lowers blood pressure and instructs people on what and how much to eat of certain foods. General daily recommendations for the diet are based on a 2,000-calorie plan that includes seven to eight servings of grains, four to five servings of vegetables, two to three servings of low-fat dairy, four to five servings of fruit, two or less servings of lean meat, four to five servings of nuts, dry beans and seeds (per week), two to three servings of oil per day and five sweets spread throughout the week. Dietary recommendations for different caloric needs--1,600, 2,600 or 3,100--are available through the National Heart, Lung and Blood Institute. The diet emphasizes whole grains, low-cholesterol foods, limited amounts of sugar and low amounts of saturated fat. The DASH diet includes high amounts of fiber, protein, potassium, calcium and magnesium.
The DASH Low-Sodium Diet
The National Heart, Lung and Blood Institute studied 412 people with hypertension and modified the sodium intake of the participants while they were on the DASH diet. Scientists concluded that lowering the recommended intake of sodium-- from 2,400 to 1500mg--in conjunction with the DASH diet, led to further drops in blood pressure. Food servings are the same on the DASH low-sodium diet as the original DASH diet. Participants tweak their sodium intake to meet the lower requirement.
Dietary Modifications
Additional dietary changes--while on the DASH diet or otherwise--affect and help lower blood pressure. Potassium helps reduce the effects of sodium in the diet and helps control blood pressure levels. Incorporating foods that are high in potassium helps treat hypertension. Sources of potassium that contribute to the daily requirement of 4,700mg, include sweet potatoes, oranges, bananas, peas, spinach and halibut. Alcohol can elevate blood pressure and women and persons over the age of 65 should limit daily intake to one drink and men should consume no more than two alcoholic drinks per day.
