Reduce Your Blood Pressure with a DASH Diet

Can eating the right diet reduce your blood pressure? Theres good evidence that it can - and one of the most effective diets for bringing blood pressure down is the DASH diet. DASH, which stands for Dietary Approaches to Stop Hypertension, not only reduces blood pressure, but has other health benefits as well. Find out why a DASH diet may be just what the doctor ordered.

What is a DASH Diet?

A DASH diet is a low sodium eating plan that focuses on fruits, vegetables, low fat dairy foods, and whole grain foods. Its low in fat - and saturated fat - with overall fat limited to thirty percent and saturated fat restricted to ten percent or less of total calories. Sodium is kept to 1,500 milligrams a day or less. The emphasis with a DASH diet is on lean meats, whole grains, fruits, vegetables, and good fats such as the monounsaturated ones in nuts.

The DASH Diet Plan for Hypertension: What are the Benefits?

Following a DASH diet plan can lower systolic blood pressure over several weeks by up to fourteen mm. Hg and the diastolic pressure up to six mm. Hg. For people with mild hypertension, this may be enough to keep them off medications and its a good ancillary treatment for people with moderate hypertension.

The Benefits Go Beyond a Healthy Diet for Hypertension

Eating a DASH diet does more than reduce your blood pressure. Some studies show that it lowers the risk of Alzheimers disease, stroke, heart disease, type 2 diabetes, and lowers cholesterol levels. A DASH diet also helps with weight loss since most of the foods are low in fat and calories. Its a healthy diet that almost anyone can follow and get great results.

How to Start a DASH Diet for Hypertension

There are a variety of resources that list sample menu plans for a DASH diet. A good resource for getting started is a book called The Dash Diet Action Plan - available at most bookstores. Starting a DASH diet plan to reduce blood pressure is easier if you make incremental changes by slowly adding fresh fruits and vegetables and cutting back on processed foods. Throw in some physical activity and you have a winning recipe for reducing your blood pressure naturally.

References:

http://www.mayoclinic.com/health/dash-diet/HI00047/METHOD=print