Diet for High Blood Pressure: An Overview
Studies have shown that a diet for
high blood pressure can both reduce the risk of developing high
blood pressure and lower an already elevated blood pressure. In fact, two recent research studies have shown that by following a diet for high blood pressure, blood pressure can be reduced by an amount similar to that seen with
blood pressure medicine.
Diet for High Blood Pressure: The DASH Eating Plan
"DASH" stands for "Dietary Approaches to Stop
Hypertension." This diet for high blood pressure has been studied in several clinical trials, looking at the effects of certains foods on blood pressure. Study results indicated that elevated blood pressures were reduced by a diet for high blood pressure that emphasizes fruits, vegetables, and low-fat dairy foods and is low in saturated fat, total fat, and
cholesterol. The DASH diet for high blood pressure includes:
- Whole grains
- Poultry
- Fish
- Nuts.
The DASH diet has reduced amounts of:
- Fats
- Red meats
- Sweets
- Sugared beverages.
A second clinical study, called "DASH-Sodium," looked at the effect of a reduced dietary sodium intake on blood pressure as people followed either the DASH diet for high blood pressure or a typical American diet. Results showed that reducing dietary sodium lowered blood pressure for both the DASH diet for high blood pressure and the typical American diet. The biggest blood pressure-lowering benefits were for those following the DASH eating plan at the lowest sodium level (1,500 milligrams per day).
The DASH-Sodium study shows the importance of lowering sodium intake, regardless of your diet. But for a true winning diet for high blood pressure, follow the DASH eating plan and lower your intake of salt and sodium.
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