The Dash Diet

With obesity rates at record highs, it seems like we’re constantly being bombarded with diet options ranging from low-carb to low-fat. But not all diets are just about losing weight. Some, like the DASH Diet, can also lower your blood pressure and improve your health.

“Hypertension (high blood pressure) boils down to a very simple concept: It is either intake of too much salt or the failure to excrete salt,” said Sean Hashmi, MD. “The DASH Diet plays a very crucial role in decreasing the intake of salt.”

Most of us know that too much fat and sugar are bad, but not everyone watches salt intake as carefully. In fact, the numbers are shocking. The average American man consumes about 4,200 mg of sodium every day, while the average woman ingests about 3,300 mg. As a point of comparison, the National High Blood Pressure Education Program suggests that the limit should be 2,300 mg per day, and the Institute of Medicine (an independent arm of the National Academy of Sciences) recommends no more than 1,500 mg.

Salt awareness is a key point of the diet. Salt is not just what you might add at the table from your shaker. Both salt and various types of sodium are often found in high amounts in processed foods, so the idea is to eat foods in as natural a state as possible.

DASH Diet Foods

Whole grains, plenty of vegetables and fruits, and lean meats, poultry, and fish are the staples of this diet. Fat-free or low-fat dairy products and nuts, seeds, and legumes are also emphasized. Fats and oils, along with sweets and added sugars, should be eaten sparingly.

In addition to lowering salt intake, it is critical that people with high blood pressure eat foods rich in minerals such as potassium, magnesium, and calcium, since these minerals act as electrolytes that counteract the effects of sodium. Good sources of potassium and magnesium include potatoes, sweet potatoes, spinach, zucchini, and tomatoes, bananas, apricots, apples, oranges, melons, and strawberries. Calcium can be found in various dairy products including milk, yogurt, and cheese.

“The beauty of the DASH Diet is that it can be used safely and effectively by just about all patients,” said Dr. Hashmi. Patients with kidney disease should consult their physicians first because eating too many high-potassium foods can raise their potassium to dangerous levels. People with diabetes will need to carefully monitor their blood sugar levels on the DASH Diet. “However, the key behind DASH is moderation, and there shouldn’t be any problems with the great majority of people adopting this,” he added.

Because it has an emphasis on real foods, heavy on fruits and vegetables, balanced with the right amount of protein, DASH is the perfect weight loss solution. It is filling and satisfying. Because it is healthy, you can follow it for your whole life. And it is a plan that you can feed your entire family, with larger portion sizes for those who don’t need to watch their weight. It helps you easily lose weight, even though you feel as if you’re not on a diet, and it actually makes you healthier!

The DASH eating plan has been proven to lower blood pressure in just 14 days, even without lowering sodium intake. The best response came in people whose blood pressure was only moderately high, including those with prehypertension. For people with more severe hypertension, who may not be able to eliminate medication, the DASH diet can help improve response to medication, and help lower blood pressure. The DASH diet can help lower cholesterol, and with weight loss and exercise, can reduce insulin resistance and the risk of developing diabetes.

Ultimately, you control your health and your blood pressure. The right diet coupled with exercise and healthy habits will make a huge difference.