Diet For High Blood Pressure: An Overview
Hypertension research studies have shown that following a
high blood pressure diet (known as DASH) 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 high blood pressure diet, a person's blood pressure can be reduced by an amount similar to that seen with
blood pressure medicine.
The DASH High Blood Pressure Diet
"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 certain foods on blood pressure. Study results indicated that elevated blood pressures were reduced by an eating plan that emphasizes fruits, vegetables, and low-fat dairy foods and is low in saturated fat, total fat, and
cholesterol. The DASH high blood pressure diet includes:
- Whole grains
- Poultry
- Fish
- Nuts.
It also 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 high blood pressure diet or a typical American diet. Results showed that reducing dietary sodium lowered blood pressure for both the DASH high blood pressure diet and the typical American diet. The biggest blood pressure-lowering benefits were for those eating 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 high blood pressure diet, follow the DASH eating plan and lower your intake of salt and sodium.
Add this article to your Favorites
Email this article
Print