The DASH Diet helps lower blood pressure through choosing the right kinds of foods. The name comes from an acronym for a Dietary Approach to Stop Hypertension. If you want to try to lower your blood pressure without medication, then this may be a really good choice for you!
So, what is a normal blood pressure reading?
For people up to 50 years old, 120/80 is the goal number for your blood pressure. If you are older than 50 years old, then this may not be a realistic goal for you and your healthcare provider may set a safer goal for you. Some people need medication to reach this goal number and some people even on medication struggle to reach this number. If you are someone who wants to lower your blood pressure without increasing your blood-pressure medication, then the DASH diet may help you reach your goal!
Why is it important to lower your blood pressure since you can’t even feel it?
When your blood pressure is high, for example 150/90, you are quietly doing damage to your eyes, blood vessels, heart, and kidneys. Your kidneys are very sensitive to high blood pressure and over time they become damaged and then they are no longer able to filter the blood, make erythropoietin (a chemical that stimulates your bone marrow to make red blood cells), balance your minerals and electrolytes (sodium, potassium, and phosphorus). Your kidneys also make an active form of Vitamin D which is necessary for bone health and immunity.
If you are unsure of how to check your blood pressure at home, here is a link to a wonderful 2-minute video by the American Heart Association on how to do it properly.
What is the DASH diet?
The DASH diet is rich in fruits, vegetables whole grains, nuts and also relies on dairy foods to help create your weekly meal plan. It also limits sweetened beverages and sweets. The diet helps to lower your blood pressure.
Why is the DASH diet important?
This way of eating has been shown to lower hypertension (high blood pressure) as much as a single prescription of blood pressure medication. In many cases people need to take up to three different blood pressure pills to lower their blood pressure into a safe range. If you’re someone who takes blood pressure medicine, this diet may help you get rid of one or more of your medications for blood pressure over time. Who doesn’t want to get rid of a medication and save some money? Hey - let’s go shopping for whatever is on your wish list with the money we save!!!!
How does the DASH diet work?
The foods in the DASH diet give the body the right levels of sodium and potassium to help regulate blood pressure. For example, sodium tells your kidneys to hold onto water, so the more sodium your diet contains the more fluid you retain. More fluid causes a rise in your blood pressure. Potassium and calcium do not cause the body to retain fluids, so they do not cause a rise in blood pressure. Eating foods rich in calcium and potassium rather than sodium will lower your water retention and also your blood pressure.
Fruits and vegetables are high in potassium and milk is high in calcium. In contrast, fast food is high in sodium. So, when you eat fruits and vegetables and incorporate dairy products and nuts instead of fast food, you lower your blood pressure. Research on the DASH diet shows that most people experience a drop in blood pressure of between 5-12 mm HG. That is the drop in blood pressure expected from taking one blood pressure medication, so the DASH diet can be really effective!
DASH meal plans are easy to follow and don’t involve specialty foods. For example, here is a breakfast menu from the Mayo clinic site:
· 1 cup of cooked oatmeal
· 1 cup of skim milk
· ½ cup blueberries
· ½ cup orange juice
If you want lots of great, handy DASH menu options, check out the Mayo Clinic’s great online resources.
My disclaimer: before you adopt this diet or any diet, you need to check with your Health Care Provider and involve them in your decision. Also, never stop any blood pressure medicine without their consent, you could cause a stroke, heart attack, or other health problem for yourself.
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