Easy DASH Diet Lowers Blood Pressure
Nearly one in three U.S. adults has high blood pressure, or hypertension. You can lower your blood pressure naturally by making some simple changes to your eating habits. Why not avoid the expense and side effects of drug therapy for high blood pressure?
I'm talking about the underutilized DASH diet: Dietary Approaches to Stop Hypertension. Major features of the DASH diet are:
- 4-5 servings of fruit daily
- 4-5 servings of vegetables daily
- 2-3 servings of low-fat dairy products daily
- it's low in saturated and total fats (under 25% of total calories)
This works even better if you already have high blood pressure. Expect average blood pressure reductions in the range of 4 to 10 points (mmHg). This could help you avoid drug therapy, or reduce medications you already take.
You can monitor your fat intake at NutritionData's "My Tracking" page.
Aim for blood pressures under 120/80 mmHg. The diagnosis of hypertension starts at 140/90. Keeping your blood pressure under control will lower your risk of premature death, coronary heart disease, heart failure, aneurysms, and stroke.
-Steve Parker, M.D.
Disclaimer: All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status. Always consult your personal physician before making any dietary or exercise changes.
Additional Resouce: The DASH Diet Eating Plan
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Posted by: Monica Reinagel | May 14, 2009 10:01:45 AM
Dr. Parker,
I can understand why the DASH diet recommends more fruits and vegetables. It would seem that the potassium and other minerals would be beneficial in controlling high blood pressure. But what's the rationale behind a minimum intake of dairy (or are they just saying that IF you consume dairy, it should be lowfat?).
Posted by: Jeff P. Wood, ACSM-CPT | Nov 6, 2009 11:15:30 AM
The fats found in dairy products are generally saturated fats, milk fat is essentially animal fat. Sources of animal fat, including cheese, beef, milk, eggs, etc. generally tend to be high in saturated fats. I am sure, based on what I have read here, that is the rationale behind the minimum intake of dairy and the fact that it has to be low fat. And since saturated fats increases cholesterol, blood pressure is also increased due to the reduced area in the blood vessel with which the blood has to travel through (less space + more fluid = higher pressure).
