Discover the Benefits of the DASH Diet for High Blood Pressure
By Lisa Andrews, MEd, RD, LD
You’ve likely heard that eating less sodium helps to reduce blood pressure. While this is true, it’s only one small piece of the blood pressure puzzle. The DASH diet for high blood pressure is a proven method to keep blood pressure in check and reduce the risk of heart attack, stroke, and kidney damage.DASH stands for Dietary Approaches to Stop Hypertension. Keep reading to learn about other nutrients that impact blood pressure.
Normal blood pressure is 120/80. High blood pressure (AKA hypertension) is defined as a systolic blood pressure of 140 over a diastolic blood pressure of 90 (or more). Systolic blood pressure is the higher of the two numbers and refers to the pressure of the blood in the arteries when the heart pumps. Diastolic blood pressure is the bottom number and reflects pressure in the arteries when the heart is at rest between beats.
Heart-Healthy Eating: The DASH Diet for High Blood Pressure
Eating less sodium helps prevent and treat high blood pressure. When you eat high sodium foods, your body attracts more water into the blood, which increases the fluid volume in your cells. This increase raises the pressure on arterial walls.
Our bodies need 500 milligrams of sodium daily to function, but most of us eat 3000 milligrams or more daily. Over 70% of dietary sodium comes from processed foods. Fast food, frozen meals, canned soup, lunch meat, bacon, ham, sausage and other processed meats provide a hefty dose of unwanted sodium.
Snack chips, boxed/bagged pasta and rice dishes, BBQ sauce, ketchup, soy sauce and even bread products are hidden sources of dietary sodium. Adding salt to our food also doesn’t help!
Along with reducing dietary sodium, getting enough potassium in your diet may help to prevent and treat hypertension. Potassium is a mineral that helps to maintain fluid volume in your cells and regulates heartbeat. Adults need 3400 milligrams of potassium daily. Potassium was recently added to the nutrition facts panel of the food label to highlight its importance.
To get more potassium in your diet, eat dark orange or dark green fruits and vegetables. While bananas and kiwi provide potassium, you’ll also find it in white and sweet potatoes, acorn and butternut squash, cantaloupe, peaches, nectarines and citrus fruits. Dairy products including milk and yogurt also contain potassium.
Speaking of dairy products, did you know calcium helps to reduce blood pressure as well. Try to include three servings of low-fat dairy in your diet every day. Calcium-fortified foods like soy or almond milk and orange juice are also great options. If you decide to take calcium supplements, they’re best absorbed in small amounts (500-600 mg) after you eat.
Finally, magnesium from whole grain food, nuts, seeds and even dark chocolate is beneficial for lowering blood pressure. Choose 100% whole-grain breads and cereals as well as rolled oats, quinoa and brown rice. Snack on unsalted or lightly salted nuts or seeds in place of chips, pretzels or high-calorie desserts.
In addition to the tips above, here are a few more to reduce blood pressure:
- Lose weight if overweight: Even a 5% drop may improve your pressure.
- Get enough sleep: Experts advise seven to eight hours per night.
- Reduce stress: Breathe, meditate and take time for yourself.
- Reduce excess alcohol: Avoid or limit alcoholic beverages to one to two drinks per day.
- Get moving: Regular exercise reduces stress, improves sleep and lowers blood pressure.
Lisa Andrews is a Cincinnati-based dietitian and owner of Sound Bites Nutrition, LLC.
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