From the Guidelines
The DASH (Dietary Approaches to Stop Hypertension) diet is the most effective dietary approach for blood pressure control, as it has been shown to lower systolic blood pressure by approximately 5 mmHg in individuals with hypertension and 3 mmHg in those without hypertension 1. This diet emphasizes consuming fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, saturated fats, and added sugars.
- Key components of the DASH diet include:
- Fruits and vegetables: 4-5 servings daily
- Low-fat dairy: 2-3 servings daily
- Whole grains: 6-8 servings daily
- Lean meat: limited to no more than 6 ounces daily
- Additionally, reducing sodium intake to less than 2,300mg daily (about 1 teaspoon of salt), with 1,500mg being even more beneficial for those with hypertension, is recommended 1.
- The DASH diet works by providing minerals like potassium, calcium, and magnesium that help relax blood vessels and promote sodium excretion, and the reduced sodium content prevents fluid retention that contributes to high blood pressure 1.
- Other lifestyle modifications, such as weight loss, increased physical activity, and moderation in alcohol intake, can also help lower blood pressure and should be considered in conjunction with the DASH diet 1.
From the Research
Dietary Approaches for Blood Pressure Control
- The Dietary Approaches to Stop Hypertension (DASH) diet has been shown to reduce blood pressure significantly in individuals with high blood pressure 2, 3, 4.
- The DASH diet is high in fruits, vegetables, and low-fat dairy products and reduced in fat, and has also been shown to reduce blood cholesterol and homocysteine levels 2.
- Reducing sodium intake is also an important aspect of blood pressure control, and the DASH diet has been shown to be more effective in reducing blood pressure when combined with low sodium intake 3, 4.
Key Components of the DASH Diet
- Fruits, vegetables, and low-fat dairy products are key components of the DASH diet 2, 3.
- Whole grains, poultry, fish, and nuts are also included in the DASH diet, while fats, red meat, sweets, and sugar-containing beverages are reduced 3.
- The DASH diet has been shown to be effective in reducing blood pressure in adults with and without hypertension, and its effectiveness is enhanced in individuals with higher sodium intake and younger age 4.
Comparison with Other Diets and Treatments
- The DASH diet has been compared to other diets and treatments, including antihypertensive medications, and has been shown to be an effective non-pharmacologic treatment for high blood pressure 2, 5.
- Other studies have compared the effectiveness of different antihypertensive medications, including ACE inhibitors, beta-blockers, calcium blockers, and diuretics, and have found that diuretics and calcium-blocking drugs are more effective in elderly patients at lowering systolic blood pressure 5.