DASH Diet for High Blood Pressure
Starting the DASH diet for high blood pressure is increasingly being prescribed as a lifestyle change to patients suffering from hypertension. The DASH diet is even being recommended to people with a tendency to get hypertension or high blood pressure because of their work life or family or hereditary reasons.
Modern competitive work life and high pressure jobs have made a high blood pressure and hypertension a common phenomenon. While medications can be an expensive proposition, adopting the DASH diet for high blood pressure is an economical and practical solution. Starting the DASH diet for high blood pressure is unlike any of the diet plans currently in fashion for weight-loss. It does not advocate less eating, it only focuses on the right portion size, getting all the essential nutrients into the body and reducing the intake of sodium, which brings about hormonal imbalances and results in high blood pressure. Undertaking the DASH diet for high blood pressure control also focuses on the consumption of other essential minerals like magnesium, potassium, calcium and zinc, which counteracts the effects of too much sodium in the blood and helps in reducing the blood pressure.
Since leveraging the DASH diet for high blood pressure focuses on healthy eating, it also controls the cholesterol levels in the blood, reduces the sugar levels (thus, controlling diabetes) and reduces the incidence of stroke, coronary heart disease, osteoporosis, cancer and other major illnesses. By following the DASH diet for blood pressure, one may be able to reduce the blood pressure by a few points within the first two weeks itself and by making the DASH diet for blood pressure a complete lifestyle change, the blood pressure can even be reduced by 6 to 14 points, which is substantial and will help the patient avoid the other complications of high blood pressure.
A DASH diet for high blood pressure lowers sodium
The DASH diet helps in lowering blood pressure by controlling the intake of sodium (which results in high blood pressure) and increasing the intake of other essential minerals like magnesium, potassium, calcium and zinc, which counteracts the effects of too much sodium in the blood and helps in reducing blood pressure. There are two major types of DASH diet and they are as follows:
- Standard DASH diet: this diet allows the patient a daily consumption of 2300 milligrams of sodium and is suggested to people, who are at a risk of getting high blood pressure and want to avoid it.
- Lower sodium DASH diet: this diet allows the patient a daily consumption of 1500 milligrams of sodium and is suggested to people, who are already suffering from high blood pressure.
Starting a DASH diet for high blood pressure focuses on portion sizes
By controlling portion sizes and the intake of different food types, one can take advantage of the DASH diet for high blood pressure control, by eating the following food types in the quantities mentioned below:
- Six to Eight Servings of Whole Grains Daily: The DASH diet suggests 6 to 8 servings of grains, in the form of breads, rice, cereals or pasta. It suggests whole grains rather than the regular ones, for example, whole grain pasta instead of regular pasta, whole wheat bread instead of white bread and brown rice instead of white rice. Grains are naturally low in fats (saturated or un-saturated) and help in controlling the cholesterol levels in the blood, which also helps in lowering blood pressure. One serving of grains would mean 1 slice of whole wheat bread or ½ cup of cooked rice or pasta.
- Four to Five Servings of Vegetables Daily: The DASH diet suggests 4 to 5 servings of vegetables on a daily basis. The daily intake of vegetables needs to include all colours of vegetables from green leafy spinaches, to cabbages, cauliflowers, gourds, egg plants, carrots, radish, etc. The vegetables can be fresh, frozen or canned, the only criteria being they should not be salted (i.e. should not contain sodium). Vegetables are natural sources of fibre and minerals like magnesium, potassium, calcium and zinc, which help in controlling high blood pressure. One portion of vegetables would mean 1 cup of leafy raw spinach or ½ a cup of cut, cooked or raw vegetables.
- Four to Five Servings of Fruits Daily: To get the benefit of using the DASH diet for high blood pressure, 4 to 5 servings of fruits on a daily basis are suggested. Just like vegetables, the daily intake of fruits needs to include all colours as well. Again just like vegetables, fruits are a rich source of vitamins, fibre, minerals and are inherently low on fat. By avoiding canned or tinned fruits in sugary or salty syrup or vinegar, you can control your salt or sodium intake and reduce your blood pressure levels. Fruits are convenient to eat and do not need cooking, as such they make for great snacks, appetisers and desserts as well. One portion of fruit would mean 1 medium sized apple or pear or peach or ½ a cup of diced or cut fruits or 1 banana.
- Two to Three Servings of Dairy Daily: A DASH diet for high blood pressure also suggests 2 to 3 servings of milk or milk products on a daily basis. Dairy products are rich sources of calcium, which make up for healthy bones and controls excess sodium in the blood. Dairy products also have Vitamin D and proteins, which are essential nutrients for a healthy body. While consuming milk and milk based products, one needs to select only low-fat and fat-free versions. One portion of dairy would mean 1 glass of skimmed milk or ½ a cup of fat-free yogurt.
- Maximum of Six Servings of Meat, Chicken and Fish Daily: The DASH diet also suggests a maximum of 6 servings of lean meat, chicken or fish on a daily basis. Since red meats contain fat, they should be avoided at all costs. Also lean meat and chicken also has some fat and to avoid that they should be skinned and all fat removed before broiling, grilling or roasting (frying of meat or chicken or fish should also be avoided).
The DASH diet also advises a controlled intake of legumes, nuts and seeds to consume the magnesium, potassium, protein, fiber and phytochemicals which help fight cardio diseases. The recommended intake is 4 to 5 servings in a week, as these food groups are also high on calories.
To reap the maximum benefits from using the DASH diet for high blood pressure, limit your alcohol intake to 2 or 3 drinks for men and one or less drinks for women.
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