DASH Diet: A Beginner's Guide to Lowering Blood Pressure

If you've been diagnosed with high blood pressure (hypertension), your doctor may recommend the DASH diet as part of your treatment plan. DASH stands for Dietary Approaches to Stop Hypertension, and it's a simple, effective way to lower your blood pressure through healthy eating.

What Is the DASH Diet?

The DASH diet focuses on eating more of the following foods:

• Fruits

• Vegetables

• Whole grains

• Low-fat or fat-free dairy products

• Lean meats, poultry, and fish

• Nuts, seeds, and legumes

At the same time, the diet encourages you to limit:

• Foods high in saturated fat, cholesterol, and trans fats

• Sodium (salt)

• Sweets and sugary drinks

• Red meats

Research has shown that people who follow the DASH diet can lower their blood pressure within just two weeks.

DASH Diet vs. Mediterranean Diet

The DASH diet and the Mediterranean diet share similar goals and recommend many of the same foods. However, there are some key differences:

• The Mediterranean diet is more of a lifestyle than a strict diet plan

• The DASH diet recommends only low-fat or fat-free dairy, while the Mediterranean diet allows dairy in moderation without specifying fat content

• The Mediterranean diet allows red meat, sweets, and alcohol in moderation, while the DASH diet discourages them

DASH-Sodium Diet

A variation of the DASH diet, called DASH-Sodium, further restricts sodium intake to 1,500 milligrams per day (about 2/3 teaspoon of salt). Studies have shown that people following the DASH-Sodium plan experienced even greater reductions in blood pressure.

Getting Started with the DASH Diet

Transitioning to the DASH diet doesn't have to be overwhelming. Start by gradually incorporating more of the recommended foods into your meals and snacks, while cutting back on less healthy options. Some tips to get you started:

• Add an extra serving of vegetables to your lunch and dinner

• Snack on fruits, unsalted nuts, or low-fat yogurt instead of chips or sweets

• Choose whole grain bread, pasta, and rice over refined grains

• Limit meat portions to 6 ounces per day, and try incorporating more vegetarian meals

• Read food labels to choose low-sodium options

Remember, the DASH diet isn't about deprivation. While it encourages healthier choices, there's still room for occasional treats. The key is to make balanced, nutritious eating a long-term habit.

The Bottom Line

The DASH diet is a proven way to lower blood pressure and improve overall health through simple, sustainable changes in eating habits. By focusing on whole, minimally processed foods and limiting sodium, sugar, and unhealthy fats, you can take control of your blood pressure and feel your best. For more information and resources, visit the National Heart, Lung, and Blood Institute's DASH Eating Plan page.