DASH Diet: Healthy Eating For Lower Blood Pressure

Table of Contents

What is the DASH diet?
Potential benefits
Does it work for everyone?
Restricting salt too much is not good for you
What to eat on the diet
Sample menu for one week
How to make your diet more DASH-like
Frequently Asked Questions
Conclusion

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Table of Contents

What is the DASH diet?
Potential benefits
Does it work for everyone?
Restricting salt too much is not good for you
What to eat on the diet
Sample menu for one week
How to make your diet more DASH-like
Frequently Asked Questions
Conclusion

High blood pressure is a global health issue affecting more than a billion people worldwide and unfortunately that number continues to increase.

Over the past 40 years, the number of people with high blood pressure has doubled, raising serious concerns as it is closely linked to a higher risk of conditions such as heart disease, kidney failure, and stroke. Study 1, Study 2

Given the significant role of diet in the development of high blood pressure, researchers and policymakers have developed targeted dietary strategies to help combat this condition. Study 1, Study 2

This article provides an in-depth overview of the DASH diet, which is a carefully designed eating plan that aims to combat high blood pressure and to reduce the risk of heart disease.

What is the DASH diet?

Dietary Approaches to Stop Hypertension, commonly known as the DASH diet, is specifically recommended for people seeking to prevent or manage hypertension (high blood pressure) and reduce the risk of heart disease.

The foundation of the DASH diet consists of including fruits, vegetables, whole grains, and lean meats. This dietary approach was created by researchers, who noticed that people who followed a plant-based diet, such as vegans and vegetarians, had lower blood pressure. Study 1, Study 2

This is the reason that the DASH diet focuses on the consumption of fruits and vegetables, while also adding lean protein sources like chicken, fish, and beans. The DASH diet is low in added sugars, red meat, salt, and fat.

One of the main reasons why the DASH diet is believed to be beneficial for people with high blood pressure is the fact that it reduces salt intake. The standard DASH diet program recommends a daily sodium intake of no more than 1 teaspoon (2,300 mg), aligning with most national guidelines.

There is a lower-salt version of this diet, which recommends limiting sodium intake to no more than 3/4 teaspoon (1,500 mg) per day.

Potential benefits

In addition to its blood pressure-lowering effects, the DASH diet offers several potential benefits, such as weight loss and a decreased risk of cancer.

Nevertheless, it is important to note that the main purpose of the DASH diet is to address high blood pressure. Weight loss may be an additional benefit rather than its main focus.

The diet influences different aspects of your body in different ways.

Lowers blood pressure

Blood pressure is a measurement of the force put on your blood vessels and organs as blood flows through them. It is recorded using two numbers:

Systolic pressure: The pressure in your blood vessels when your heart beats.
Diastolic pressure: The pressure in your blood vessels between heartbeats, when your heart is at rest.

Normal blood pressure for adults is typically below 120 mmHg systolic and below 80 mmHg diastolic, often expressed as 120/80.

Individuals with a blood pressure reading of 140/90 are considered to have high blood pressure.

Interestingly, the DASH diet has been shown to effectively lower blood pressure in both healthy individuals and those with high blood pressure.

Different studies have found that even without weight loss or reduced salt intake, people following the DASH diet experienced lower blood pressure. Study 1, Study 2

However, when sodium intake was limited, while following the DASH diet, blood pressure was further decreased. Notably, the most significant reductions in blood pressure were observed in individuals with the lowest salt consumption. Study 1

For people with high blood pressure, the low-salt DASH diet showed impressive results, reducing systolic blood pressure by an average of 12 mmHg and diastolic blood pressure by 5 mmHg. Study 1

In people with normal blood pressure, the DASH diet led to a reduction of 4 mmHg in systolic blood pressure and 2 mmHg in diastolic blood pressure. Study 1

These findings align with other studies that clear show that restricting salt intake can effectively lower blood pressure, particularly in people with high blood pressure. Study 1

It is important to note, however, that while a decrease in blood pressure is beneficial, it does not automatically guarantee a decreased risk of heart disease. Study 1

May aid weight loss

Even if you don’t lose weight, adopting the DASH diet is likely to help you to lower blood pressure.

However, if you already have high blood pressure, healthcare professionals often recommend weight loss as an additional measure. This is because the more you weight the higher your blood pressure is. Study 1, Study 2, Study 3

Moreover, studies have shown that losing weight can effectively lower blood pressure as well. Study 1, Study 2

While some studies show that weight loss can happen while following the DASH diet, it’s important to note that weight loss in these cases was achieved through controlled calorie deficit which means that people were instructed to consume fewer calories than they expended. Study 1, Study 2, Study 3

Since the DASH diet focuses the consumption of nutrient-dense foods and restricts high-fat and sugary options, people may naturally reduce their calorie intake and experience weight loss. Others may need to consciously restrict their calorie intake. Study 1

If your goal is to lose weight while following the DASH diet, it is still recommended to follow a reduced-calorie eating plan.

Other potential health benefits

The DASH diet is not only beneficial for lowering blood pressure but also has a positive impact on many different areas of health. Some of the many notable effects of the DASH diet include:

Reduction in cancer risk: According to a recent review, people following the DASH diet had a lower risk of certain cancers, including colorectal and breast cancer (21Trusted Source).
Lowered risk of metabolic syndrome: Several studies have shown that the DASH diet can significantly reduce the risk of metabolic syndrome by up to 81%. Study 1, Study 2
Decreased risk of diabetes: The DASH diet has been linked with a lower risk of type 2 diabetes, with some studies suggesting improvements in insulin resistance as well. Study 1, Study 2
Reduced risk of heart disease: In a recent review focusing on women, following a DASH-like diet was linked to a 20% lower risk of heart disease and a 29% lower risk of stroke. Study 1

Many of these protective effects are attributed to the diet’s high content of fruits and vegetables in the DASH diet. In general, increasing the consumption of fruits and vegetables is known to reduce the risk of different diseases. Study 1, Study 2, Study 3, Study 4

Does it work for everyone?

Even though, research on the DASH diet has shown that people with the lowest salt intake experience the most significant reductions in blood pressure, the overall impact of salt restriction on health and lifespan remains uncertain.

Reducing salt intake has a substantial effect on blood pressure in people with high blood pressure. However, the effects of salt reduction in people with normal blood pressure are comparatively smaller. Study 1, Study 2

One possible explanation for this theory is the concept of salt sensitivity, where certain people are more responsive to the influence of salt on their blood pressure. Study 1

Restricting salt too much is not good for you

Consuming very low amounts of salt has been linked with certain health issues, including an increased risk of heart disease, insulin resistance, and fluid retention.

The low-salt version of the DASH diet advises people to limit their sodium intake to no more than 3/4 teaspoon (1,500 mg) per day.

However, it remains uncertain whether reducing salt intake to such low levels, has any benefits, even for people with high blood pressure. Study 1

Interestingly, a recent review revealed that there is no link between salt intake and the risk of death from heart disease, despite a small reduction in blood pressure resulting from lower salt intake.

However, considering that many people consume excessive amounts of salt, reducing salt intake from very high levels of 2–2.5 teaspoons 10–12g (grams) per day to 1–1.25 teaspoons 5–6g (grams) per day may be beneficial. Study 1

This target can be easily achieved by reducing the consumption of highly processed foods and prioritizing whole foods in your diet.

What to eat on the diet

The DASH diet does not provide a detailed list of specific foods to eat. Instead, it offers recommendations regarding the recommended servings of different food groups.

The number of servings you should eat depends on your calorie intake. Here is an example of food portions based on a 2,000-calorie daily diet:

Whole grains: 6–8 servings per day

Whole grains consist of a variety of options such as whole-wheat or whole-grain breads, whole-grain breakfast cereals, brown rice, bulgur, quinoa, and oatmeal.