High blood pressure is a marker for poor cardiovascular health and a risk factor for heart attack, heart failure, and stroke, among other serious health conditions. If you have high blood pressure, your doctor likely will suggest you try lifestyle approaches to lower it before opting for drug treatment. What you eat is key—and if you’re looking for an eating plan to guide you, consider following the Dietary Approaches to Stop Hypertension (DASH) diet. According to a panel of health experts recently convened by U.S. News & World Report, the DASH diet is tied with the Mediterranean diet as the best hearthealthy diet you can follow. “The DASH diet was specifically designed to reduce blood pressure, and research has shown that it also reduces the risk of heart disease, stroke, kidney stones, and gout,” says Mount Sinai nutrition consultant Fran Grossman, RD, MS, CDE, CDN. “In the DASH diet, the emphasis is on eating more fruits and vegetables along with low-fat or fat-free dairy products.”
DASH Details
The DASH diet focuses on foods that are high in potassium, magnesium, and calcium. “All three nutrients are associated with lower blood pressure,” says Grossman. “They are most plentiful in fruits, vegetables, and dairy foods.”
Choosing a range of colorful vegetables will maximize your nutrient intake. However, some vegetables—for example, potatoes, squash, corn, peas, and beans—are high in starch, and it’s best to consume these in moderation, since their carbohydrate and calorie content will be higher. But even starchy vegetables are preferable to refined foods that are high in fat or have little nutritional value. “It’s better to eat a starchy vegetable, such as sweet potatoes or corn, than it is to eat a chocolate bar or two cups of white rice,” Grossman confirms. She cautions that when it comes to dairy, you should select low-fat or fat-free options. “These have less cholesterol and saturated fat than full-fat dairy, and they also have fewer calories,” she says.
Other aspects of the DASH diet include eating more whole-grain products, fish, poultry and nuts, and eating less red meat (see our chart for more). Keep in mind that the diet is fairly low in protein—ask your doctor or nutritionist whether you should consume more than is recommended in the DASH diet.
Less Sodium
One of the reasons the DASH diet is effective at lowering blood pressure is that it excludes processed foods, which tend to be high in salt. Salt contributes to high blood pressure because it contains sodium. “Sodium is needed to help your nerves and muscles function normally,” Grossman explains. “But if you consume too much salt, sodium can build up in your blood. Since sodium attracts water, this increases your blood volume and, therefore, your blood pressure.”
Experts recommend you consume no more than 2,300 milligrams of sodium per day, which works out as about one teaspoon of salt (if you have heart failure or kidney disease, your doctor may recommend less sodium). “Research suggests that many Americans consume far more than this,” Grossman says. “If you are one of them, the DASH diet may help you get your salt habit under control, and your blood pressure likely will benefit.”
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