DASH Diet

The DASH diet (Dietary Approaches to Stop Hypertension) combines healthy foods low in saturated fat and cholesterol while emphasizing fruits, vegetables, and low-fat dairy foods. In one study, people with high blood pressure who adhered to the DASH diet at the lowest sodium level had an average systolic pressure reading 11.5 mmHg lower than those on a control diet at the highest sodium level.

 

DASH Diet: An Overview

Anyone can develop high blood pressure (also known as hypertension). In fact, more than 65 million Americans (nearly 1 in 3) have high blood pressure. Unfortunately, in more than 90 percent of cases, the cause or causes of high blood pressure are not known. But hypertension research scientists have found certain risk factors that increase a person's chance of developing high blood pressure. High blood pressure prevention involves minimizing the high blood pressure risks that can be controlled. One of these risk factors is an unhealthy diet.
 
The DASH eating plan, also known as the DASH diet, is a plan that has been shown in several research studies to lower blood pressure. "DASH" stands for "Dietary Approaches to Stop Hypertension." The DASH diet:
 
  • Combines healthy foods that are low in saturated fat, cholesterol, and total fat
  • Emphasizes fruits, vegetables, and low-fat dairy foods.
     
Combined with low sodium intake, the DASH diet has been shown to be as effective as a single blood pressure medicine in lowering blood pressure.
 

Where Did the DASH Diet Come From?

In the past, researchers tried to find clues about what in the diet affects blood pressure by testing various single nutrients, such as calcium, magnesium, and potassium (see
 Potassium and High Blood Pressure). These studies were done mostly with dietary supplements, and their findings were not conclusive. Then hypertension research scientists conducted two key studies: DASH and DASH-Sodium
(DASH Diet Continued: Page 2)
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Written by/reviewed by: Arthur Schoenstadt, MD
Last reviewed by: Arthur Schoenstadt, MD