Question:
I have heard that there is a special diet that can help lower blood pressure. Can you explain it and give me some more information?
Answer:
The diet you are referring to is called the DASH diet, an acronym for Dietary Approaches to Stop Hypertension. For a long time, researchers thought individual nutrients affected blood pressure, such as sodium in foods. Traditionally it was thought that a high sodium diet resulted in high blood pressure, but it appears that sodium's effect on blood pressure varies greatly among people.
This prompted researchers to change the way they looked at diet and blood pressure. The DASH researchers shifted to looking at the role of whole dietary patterns and the combination of certain nutrients (specifically a low fat diet rich in potassium, magnesium, calcium and moderate in sodium) in foods and their effect on high blood pressure.
The Study
DASH researchers studied three different diets on 459 people (27% of subjects had high blood pressure; the rest had normal). Keeping sodium levels constant (3,000 milligrams each day) they compared 3 diets: a traditional American diet (high in total fat, low in potassium, magnesium and calcium); a diet high in fruits and vegetables (still not ideal in calcium or fat levels) and; a combination diet (the DASH diet - high in fruits, vegetables, whole grains and low fat dairy foods and also low in animal fats).
What they found?
Both the fruit/vegetable diet and the combination diet lowered blood pressure in subjects with normal and high blood pressures. The combination (or DASH diet) showed the greatest blood pressure-lowering benefits. In a subsequent study, lowering sodium levels (1,500 or 2,400 milligrams) in addition to the DASH diet had even greater blood pressure lowering benefits.
As a follow-up, researchers looked at the DASH diets effect on cholesterol. It turns out, those looking to control blood pressure and lower cholesterol levels have even more reason to try the DASH; the DASH diet significantly lowered total and LDL-cholesterol (referred to as the "bad" cholesterol) levels in subjects with borderline-high and high cholesterol.
A Look at the DASH
So what is it about the DASH diet that it has such a positive effect on blood pressure and cholesterol? It's likely the combination of minerals (potassium, calcium, and magnesium), lower sodium, higher fiber content that gives this diet an all-around A-plus. As the table below shows, the DASH is rich in whole grains, fruits, vegetables, nuts, seeds, beans, and low-fat dairy.
Here is an example of a 2,000-calorie DASH diet plan.
| Food Group |
Number of Servings per Day |
| |
| Grains & Breads |
7-8
|
| Vegetables |
4-5
|
| Fruits |
4-5
|
| Low fat/Nonfat Dairy |
2-3
|
| Meat, Poultry, Fish |
6 ounces or less
|
| Nuts, Seeds, Dry Beans |
4-5 per week
|
Depending on your weight, height, gender, age and activity level your calorie needs may differ. Visit the DASH diet site for downloadable materials and suggestions on how to start the DASH diet.
For more information on a heart-healthy diet plan, please contact the Preventive Cardiology and Rehabilitation Program at 216.444.9353 (or toll-free at 800.223.2273, extension 49353) and we can schedule a nutrition consultation - or - use our Remote Cardiac Nutrition Counseling Services.