Using Diets to Control High Blood Pressure - The DASH Plan
Q - Are there specific foods that lower high blood pressure?
A - With the right diets, control of high blood pressure can be achieved. According to the DASH study, hypertension can be controlled by eating less of foods containing saturated fats, cholesterol, red meats and sugars while eating more fruits, vegetables, fish and whole grains.
Q - What is DASH?
A - DASH is an acronym for Dietary Approaches to Stop Hypertension. It is a set of practical guidelines recommended by medical scientists who carried out a study on the effects of different kinds of diets on blood pressure control. The study was supported by the National Heart Lung and Blood Institute (NHLBI) in America.
A group of people with different blood pressure values were studied. They were divided into 3 groups: The first group ate the normal everyday American diet, the second group ate the normal everyday American diet but with added fruits and vegetables and the third group ate the DASH diet.
At the end of the study, the second group who had additional fruits and vegetables and the third group who had the DASH plan had lower blood pressures. But those on the DASH plan had much lower results.
The study concluded that following the DASH eating plan can cause dramatic reductions in high blood pressure.
Q - What is DASH-Sodium?
A - After the success of the first study, the medical scientists went further to study the effects of lowering the amount of dietary sodium on high blood pressure, hence the DASH-Sodium study.
In this study, the participants were assigned to take either the DASH diet or the normal everyday American diet. But in addition, they were also placed on either of 3 levels of dietary sodium. 3,300 milligrammes per day, OR 2,300 milligrammes per day, OR 1,500 milligrammes per day.
At the end of the study, those on the DASH diet had lower blood pressures than those on the normal diet. However, the interesting part of the study was the finding that irrespective of the diet eaten, the lower the level of sodium eaten, the lower the blood pressure was.
The best results were recorded in those who followed the DASH diet and had the lowest recommended daily sodium intake of 1,500 milligrammes per day.
The study concluded that:
- Lowering daily sodium intake alone can lower high blood pressure.
- Following the DASH plan alone can also lower high blood pressure.
- A combination of the two methods will produce a greater effect in lowering high blood pressure than just using one of the methods.
Q - What foods are in the DASH Diet?
A - In summary, the DASH diet encourages the reduction of foods that cause or worsen high blood pressure, and the increase of foods that contain substances that can lower blood pressure.
Foods that should be reduced include fats especially saturated fats, cholesterol rich foods, red meat, sweets, and added sugars.
Foods that should be increased include vegetables, fruits, protein-rich foods, whole grains and other high fibre foods.
Q - How soon can the benefits be seen?
A - DASH and DASH-Sodium diets can lower high blood pressure as early as 2 weeks after you start taking the diet.
Q - Can they be used as sole treatments?
A - These diets, together with exercise and adopting other healthy habits can be used as the only treatments in people with prehypertension and moderate hypertension. But in severe hypertension, drugs need to be added to the treatment programme.
Q - Are there any other benefits of the DASH plan?
A - In addition to their high blood pressure reducing effects, the DASH plan also has some other advantages:
- It can cause a lowering of LDL (bad cholesterol) which can decrease your chances of developing a heart attack.
- It can also help in weight loss. The study actually had people who succeeded in losing weight and gaining a better control of their blood pressure.
Q - Where can I get more information on the DASH diets and control of high blood pressure?
A - You can get more details about how DASH diets control high blood pressure from the National Heart Lung and Blood Institute.
Created - July, 2006
Source: US Department of Health and Human Services, Your Guide to Lowering Your Blood Pressure With DASH; NIH Publication No. 06-4082, Originally published 1998, Revised 2006.
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