From the Guidelines
The DASH diet is associated with an 11 mm Hg reduction in systolic blood pressure and a 3 mm Hg reduction in diastolic blood pressure, as reported in the 2018 guideline for the prevention, detection, evaluation, and management of high blood pressure in adults 1. This represents a significant decrease in blood pressure, which can help reduce the risk of cardiovascular disease and improve overall health. The exact percentage decrease in systolic and diastolic blood pressure associated with the DASH diet can be calculated based on the average blood pressure values. For example, if the average systolic blood pressure is 130 mm Hg, an 11 mm Hg reduction would represent a decrease of approximately 8.5%. Similarly, if the average diastolic blood pressure is 80 mm Hg, a 3 mm Hg reduction would represent a decrease of approximately 3.8%. It's essential to note that these reductions can vary depending on individual factors, such as starting blood pressure values and adherence to the diet. The DASH diet works by emphasizing foods rich in potassium, calcium, and magnesium, while limiting sodium intake to less than 2,300 mg per day, as recommended by the American Heart Association 1. Key components of the DASH diet include:
- Fruits, vegetables, and low-fat dairy products
- Whole grains, poultry, fish, and nuts
- Limited red meat, added sugars, and high-sodium foods Combining the DASH diet with other lifestyle modifications, such as regular physical activity, weight management, limited alcohol consumption, and smoking cessation, can provide maximum benefit in reducing blood pressure and improving overall health 1.
From the Research
Blood Pressure Reduction with DASH Diet
- The DASH diet has been shown to lower blood pressure substantially and significantly 2, 3, 4, 5.
- Under study conditions, the DASH diet reported an average reduction of 6 mmHg systolic and 3 mmHg diastolic blood pressure 2.
- Results were better in those with high blood pressure, with systolic dropping by 11 mmHg and diastolic dropping by 6 mmHg 2.
- The combination diet used in the DASH study, which is rich in fruits, vegetables, and low-fat dairy products, reduced systolic and diastolic blood pressure by 5.5 and 3.0 mmHg more than the control diet, respectively 4, 5.
- Among hypertensive individuals, the combination diet reduced systolic and diastolic blood pressure by 11.4 and 5.5 mmHg more than the control diet, respectively 4.
Percentage Decrease in Blood Pressure
- To calculate the percentage decrease in blood pressure, we need to know the initial blood pressure values.
- Assuming an initial systolic blood pressure of 140 mmHg and diastolic blood pressure of 90 mmHg, a reduction of 11 mmHg systolic and 6 mmHg diastolic would correspond to a decrease of approximately 7.9% and 6.7%, respectively 2.
- However, the exact percentage decrease in blood pressure associated with the DASH diet is not explicitly stated in the provided studies.