The Dietary Approach to Stop Hypertension
Hypertension is a medical condition defined by repeated elevated blood pressure, due to different underlying causes in an individual. The normal blood pressure according to the British Heart Foundation1 is between 90/60 mmhg and 120/80 mmhg. A diagnosis of hypertension is made for blood pressure readings above 140/90 mmhg.
The concept of a dietary approach to stop hypertension was first proposed in 1997 by the National Heart, Blood and Lung Institute, NHBLI2. It was suggested that high blood pressure can be managed by a combination of lifestyle and diet changes, alongside with the use of medications.
“A diet rich in vegetables, fruits, low fat dairy products with reduced total and saturated fat, cholesterol and sugar sweetened products effectively lowers blood pressure in individuals with pre-hypertension and stage I hypertension.”
What are the major components of the diet?
The diet emphasizes the consumption of minimally processed and fresh food.
Sodium reduction: The DASH diet trial advocated for a reduction in sodium to 1500 mg per day for optimal blood pressure reduction.
Potassium: Aim for 4700 mg per day to help lower blood pressure and balance sodium’s effects.
Calcium: Include 1250 mg per day from sources like dairy products, leafy greens, and fortified foods to support healthy blood vessels.
Magnesium: Consume 500 mg per day from foods like dark leafy greens, nuts, and whole grains to regulate blood flow.
Fibre: Eat 30g per day from whole grains, fruits, and vegetables to support healthy blood vessels and blood pressure.
Protein: Include 18% of daily calories from lean protein sources like poultry, fish, and legumes.
Fat: Limit saturated fat intake to 5% of daily calories and focus on healthy fats from sources like nuts, seeds, and avocados.
Research has consistently shown that the DASH diet can lower systolic blood pressure by up to 11 mmhg, reduce the risk of heart disease and stroke, and improve overall cardiovascular health.
By adopting the DASH diet, individuals with hypertension can take a proactive step towards managing their condition and reducing the risk of related health complications. Consult with a healthcare professional or registered dietician to create a personalized plan.
Does salt really affect your blood pressure?
Salt is life, and its presence in the body is very important for daily metabolism, however an excess of it can adversely affect the electrolyte balance in the body with evidence of organ damage if uncontrolled.
The estimated decrease in systolic blood pressure is about 0.28 mm/hg per one gram of salt taken out of your daily consumption.
Within two weeks of adopting the DASH diet, lower blood pressures have been reported in multiple clinical trials spanning across races and age groups.
Can everyone try out the DASH diet?
No, the DASH diet is not applicable to everyone with elevated blood pressure. Individuals diagnosed with chronic kidney disease, heart failure or chronic liver disease are counselled to take special caution in making alterations to their diet3.This is because of the changes in metabolism seen in these cases.
The DASH diet can be modified in these instances to prevent serious consequences. PAtients with poorly controlled diabetes mellitus, lactose intolerance or celiac disease also need modifications before adopting this approach.
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