DASH Diet: A Way to Ease Hypertension

By: Brandi Goodman

DASH-Diet-A-Way to-Ease-Hypertension

Hypertension is a rising concern in the United States. Nearly half of all adults have high blood pressure and need to find ways to reduce it. Diet and exercise are always recommended, but having precise details to follow—such as those in the DASH diet—is beneficial for less stress and higher chances of success.

What is the DASH diet and what does it stand for?

The DASH diet stands for Dietary Approaches to Stop Hypertension. It is intended to lower high blood pressure and reduce the risk of cardiovascular disease. It may also help lower the amount of LDL cholesterol in your blood, which is the bad version that can form plaque in your arteries. Though it isn’t often advertised as a diet to lose weight, weight loss is also a common side effect.

How does the DASH diet work to control hypertension?

Saturated fats and excessive amounts of sodium are significant contributors to hypertension and heart disease. The DASH diet focuses on foods low in saturated fats and sodium. It encourages the consumption of nuts, seeds, whole grains, vegetables, fruits, and lean meats such as poultry, fish, and venison, all of which provide valuable vitamins and nutrients. Limiting unhealthy ingredients and adding more nutritious ones gives your body a better chance of thriving.

How popular is the DASH diet?

The DASH diet has long been a top contender for the most heart-healthy eating plans. In 2024, U.S. News ranked it No. 2 for the best heart-healthy and overall diets. It only falls behind the Mediterranean diet. It’s a highly popular choice amongst those looking to reduce their risk for certain diseases, lower blood pressure, and maintain their overall well-being.

Pros of the DASH diet

The DASH diet does more than reduce the risk of hypertension. The health benefits are astronomical. It can lower the risk of type 2 diabetes, kidney disease, heart disease, and stroke. Because you’re consuming various healthy ingredients packed with vital nutrients, you’re helping your overall physical and mental health. You may notice an improved mood and better sleep.

Key components and guidelines of the DASH diet

You’re encouraged to limit your sodium intake to 2,300 milligrams per day on the DASH diet. Avoid fatty meats, full-fat dairy, sweetened beverages, and sugary snacks. The goal is to choose foods rich in fiber, protein, magnesium, calcium, and potassium. They should also be low in both trans fat and saturated fat. Each day, you should be consuming:

4-5 servings of both fruits and vegetables
6-8 servings of whole grains
6 or fewer servings of lean meat
2-3 servings of low-fat dairy
2-3 servings of fats and oils

Stick to four or five weekly servings of nuts and seeds. Though they are included in the list of healthy foods, they tend to be high in calories and fat. Having just one serving, five days per week, suffices.

When it comes to fats and oils, you must choose carefully. Vegetable oil is fine to use in moderation, but it isn’t the most healthy option on the market. Extra virgin olive oil is one of the best solutions. It offers antioxidant and anti-inflammatory properties. Avocado oil, sesame oil, and safflower oil are also beneficial alternatives.

DASH diet meal suggestions

Eating healthy is easier if you know precisely what to have when sitting at the table.

Breakfast: Enjoy steel-cut oats mixed with raisins. You can have a banana on the side or slice it up to add to the mix. Low-fat yogurt with berries and granola is also simple and delicious.

Lunch: Cut up carrots, cucumbers, and bell peppers to dip in hummus. You could also fill a whole-grain pita pocket with hummus and fresh veggies.

Diner: Roast some salmon and eat it with whole-grain rice and veggies. Have some pears on the side to get more fruit into your day.

Snack: Use your final snack of the day to round out your servings and add anything you missed. If you didn’t have enough servings of fruit that day, enjoy a piece. An apple is an easy solution. If you need more veggies, cut some into sticks and sprinkle on some of your favorite seasonings, or make a low-fat yogurt dip to enjoy them with.

Are there challenges associated with the DASH diet?

The biggest challenge people face while switching to the DASH diet is eliminating their favorite foods. It can be challenging to stop eating something you love in favor of healthy foods, even though you know they’re better for you. If you have a high salt intake or are used to adding sugar to your snacks, limiting yourself may be tough. However, your body will become accustomed to the changes over time, easing your cravings and dissipating your desire for such unhealthy items.

Reducing sodium too much can also have possible side effects. Though you should limit your salt intake, your body does need some salt to survive. Some people may experience insulin resistance. It’s also possible to develop a condition known as hyponatremia, where the blood contains low sodium levels. Symptoms such as fatigue, confusion, headache, nausea, or muscle cramps may be similar to those of dehydration.

How long do you need to be on the DASH diet to see results?

You can see some prompt results when switching to the DASH diet. Many people report a reduction in blood pressure in just a few short weeks. However, if you’re on any blood pressure medication, you must stay on it until your next check-up with your doctor. It isn’t safe to reduce blood pressure medication abruptly or without the guidance of a professional. Continue your healthy eating and stay on your medication until your doctor advises you that it’s time to stop. They may lower your dosage and have you get off it gradually rather than stop all at once.

Tips for successfully starting and maintaining the DASH diet

To start the DASH diet successfully, make some simple swaps. Opt for whole wheat bread instead of reaching for that loaf of white bread. Choose lean protein options more often instead of red meat. Switch your vegetable oil for olive oil. Look for whole foods you enjoy instead of canned versions. It’s also wise to find products similar to what you’re used to eating. If you enjoy a particular candy bar from the gas station every week, for example, find a recipe for a healthier, homemade version that can satisfy that craving. Or grab the one you love once per month as a special treat. Making small changes rather than completely cutting out your favorites can help you maintain this diet.

Ease hypertension with diet and other healthy habits

Hypertension should not be left unchecked for long. It can wreak havoc on your heart and lead to serious health consequences. Use the DASH diet or a similar meal plan to ease high blood pressure. Get routine chiropractic care, drink plenty of water, exercise, eliminate as much stress as possible, and get adequate sleep each night. With these healthy habits, you can control your hypertension and experience a better quality of life.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.