While medication can be used to manage hypertension, many people are interested in natural remedies and lifestyle changes that can help to lower their blood pressure. One such approach is the DASH diet.
What is the DASH Diet?
The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that has been shown to lower blood pressure in numerous clinical trials. The diet is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. It also limits the intake of saturated and trans fats, sugar, and salt.
The DASH diet has been found to be effective in lowering blood pressure in people with hypertension. In one study, participants who followed the DASH diet for eight weeks saw an average reduction of 11.4/5.5 mmHg in their blood pressure readings! Another study found that the DASH diet was more effective than a typical low-fat diet in lowering blood pressure.
How does the DASH Diet Help Lower Blood Pressure?
So, how does the DASH diet work? The diet is rich in nutrients such as potassium, calcium, and magnesium, which have been shown to help lower blood pressure. Potassium, in particular, can help to counteract the effects of sodium on blood pressure. The DASH diet is also low in sodium, which is important because too much sodium can cause blood pressure to rise.
There have been several studies that support the effectiveness of the DASH diet:
The original DASH study: The DASH (Dietary Approaches to Stop Hypertension) study published in the New England Journal of Medicine in 1997 was a randomized controlled trial that aimed to investigate the effect of dietary patterns on blood pressure in adults with and without hypertension.
The study involved 459 adults who were randomly assigned to one of three diets: a control diet, a fruit and vegetable diet, or a combination diet that was rich in fruits, vegetables, and low-fat dairy products, and low in saturated and total fat. The participants were asked to follow their assigned diet for eight weeks.
The results of the study showed that both the fruit and vegetable diet and the combination diet significantly reduced blood pressure compared to the control diet. The combination diet had the most significant effect, lowering systolic blood pressure by an average of 5.5 mm Hg and diastolic blood pressure by an average of 3.0 mm Hg.
These findings suggested that a diet rich in fruits, vegetables, and low-fat dairy products and low in saturated and total fat, known as the DASH diet, could be an effective dietary intervention for reducing blood pressure in adults with and without hypertension. Since its publication, the DASH diet has become a widely recognized and recommended dietary approach for the prevention and management of hypertension.
The DASH-Sodium study: The DASH-Sodium study is a clinical trial conducted by the National Heart, Lung, and Blood Institute (NHLBI) in the United States. The study was designed to determine the effects of a dietary pattern known as the DASH diet on blood pressure, and to evaluate the additional benefits of reducing sodium intake in combination with the DASH diet.
In the DASH-Sodium study, researchers enrolled 412 participants who had either high-normal blood pressure or stage 1 hypertension (systolic blood pressure between 120-159 mm Hg and diastolic blood pressure between 80-95 mm Hg). The participants were randomly assigned to one of three dietary interventions: a control diet (typical American diet), the DASH diet, or the DASH diet with reduced sodium intake.
The study found that the DASH diet alone lowered blood pressure, but the greatest reductions in blood pressure were seen in the group that followed the DASH diet with reduced sodium intake. This combination led to significant reductions in both systolic and diastolic blood pressure, compared to the control group.
The DASH-Sodium study demonstrated that dietary changes, specifically the DASH diet and reduced sodium intake, can significantly lower blood pressure and reduce the risk of heart disease and stroke. These findings support current dietary guidelines that recommend a diet rich in fruits, vegetables, whole grains, and lean proteins, and low in saturated fat, cholesterol, and sodium for the prevention and management of hypertension.
The OmniHeart study: This study, published in the Journal of the American Medical Association in 2005, found that modifying the DASH diet to include either more protein or more unsaturated fat further improved blood pressure, cholesterol levels, and other cardiovascular risk factors.
The OmniHeart study was a randomized clinical trial designed to investigate the effects of three different diets on blood pressure and other cardiovascular risk factors. The study was conducted between 2003 and 2005 and involved 164 adults with prehypertension or stage 1 hypertension.
The three diets tested in the study were:
- A carbohydrate-rich diet
- A protein-rich diet
- An unsaturated fat-rich diet
The study found that all three diets were effective in reducing blood pressure, but the unsaturated fat-rich diet was the most effective. Participants who followed the unsaturated fat-rich diet experienced a significant reduction in blood pressure and other cardiovascular risk factors, including LDL cholesterol and triglycerides.
The OmniHeart study's findings suggest that a diet high in unsaturated fats, such as those found in nuts, seeds, and vegetable oils, may be an effective way to reduce blood pressure and other cardiovascular risk factors in people with prehypertension or stage 1 hypertension. These results support the current dietary guidelines, which recommend a diet that is low in saturated and trans fats and high in unsaturated fats, as well as fruits, vegetables, and whole grains, for the prevention and management of hypertension and other cardiovascular diseases.
The DASH for weight loss study: The DASH (Dietary Approaches to Stop Hypertension) for weight loss study was a randomized clinical trial conducted by researchers at the Duke University Medical Center to determine the effectiveness of the DASH diet in promoting weight loss.
The DASH diet is a dietary pattern that emphasizes the consumption of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while reducing the intake of saturated and trans fats, sodium, and added sugars.
In the study, 144 overweight or obese adults were randomly assigned to one of three groups: the DASH diet group, a calorie-restricted diet group, or a control group that received general health education. Participants in the DASH diet group were instructed to follow the DASH dietary pattern and to consume a reduced-calorie diet to promote weight loss.
After six months, participants in the DASH diet group lost an average of 6.5 kilograms (14.3 pounds) of body weight, while those in the calorie-restricted diet group lost an average of 7.6 kilograms (16.8 pounds). Both groups had significant improvements in blood pressure, blood lipids, and insulin resistance compared to the control group.
The researchers concluded that the DASH diet, combined with calorie restriction, can promote weight loss and improve metabolic health in overweight and obese adults.
Tips for following the DASH diet:
Eat plenty of fruits and vegetables. Aim for at least 4-5 servings of fruits and vegetables per day.
Choose whole grains over refined grains. Whole grains are a good source of fiber and other nutrients.
Include lean proteins in your diet, such as poultry, fish, and beans.
Limit your intake of saturated and trans fats. Instead, choose healthy fats such as those found in nuts, seeds, and avocados.
Avoid sugary drinks and foods. Instead, choose water, low-fat milk, or unsweetened beverages.
Cut back on salt. Use herbs and spices to flavor your food instead of salt.
DASH Diet Food Recommendations
Fruits: Apples, bananas, berries, oranges, pears, grapes, melons, and other fruits are all good options.
Vegetables: Spinach, broccoli, carrots, kale, collard greens, sweet potatoes, tomatoes, and other vegetables are all recommended.
Whole grains: Brown rice, quinoa, oatmeal, whole-grain bread, and pasta are all good options.
Lean proteins: Chicken, turkey, fish, lean cuts of beef, tofu, and beans are all recommended.
Low-fat dairy: Milk, yogurt, and cheese are all good options, but choose low-fat or fat-free varieties.
Nuts and seeds: Almonds, walnuts, sunflower seeds, and other nuts and seeds are all recommended, but in moderation.
Healthy fats: Olive oil, avocado, and nuts are all good sources of healthy fats, but should also be consumed in moderation.