Beat high blood pressure with the DASH plan

Under doctor’s orders to get your blood pressure down? You might have been told to make some dietary changes before they’ll prescribe medication. If so, I have some good news for you: heart-healthy food guidelines have moved on since your grandad had to skip his morning eggs. The evidence based DASH plan will have you looking forward to dinner and feeling better as your blood pressure drops in just seven days. 

What is the DASH diet?

The DASH is not just a ‘diet’ but a healthy eating plan that’s been proven effective in lowering blood pressure and promoting overall health.^{3, 4} What is a DASH diet known for? It emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy, while limiting saturated fat, cholesterol, and sodium. ⁵

Why is the DASH diet the best diet for high blood pressure?

The DASH diet for hypertension is rich in potassium, magnesium, calcium, and fibre, all of which contribute to healthy blood pressure regulation. Researchers have found that the DASH diet consistently lowers blood pressure, sometimes even more effectively than medication. ⁴ This holds true whether you have high blood pressure that doesn’t quite hit hypertension, stage 1 hypertension, or isolated systolic hypertension (where only the top number is high).

In the PREMIER trial, which included 810 participants with high blood pressure or stage 1 hypertension, the DASH diet, combined with other lifestyle modifications, led to an impressive 11.1 mmHg reduction in systolic blood pressure. ⁶ 

The DASH-Sodium trial further revealed that pairing the DASH diet with lower sodium intake maximized its benefits, resulting in a systolic blood pressure reduction of 11.5 mmHg in those with hypertension. ⁷ 

Even when compared to other heart-healthy diets, such as those rich in protein or unsaturated fats, a modified DASH diet emerged as the most effective in lowering blood pressure in the OmniHeart trial. ⁸

A meta-analysis by Dr Saneei and others from the Isfahan University of Medical Sciences, encompassing 17 randomized controlled trials and over 2,500 participants, confirmed the DASH diet’s significant impact, reducing systolic blood pressure by 6.74 mmHg and diastolic blood pressure by 3.54 mmHg. ⁹ 

Furthermore, the ENCORE study demonstrated that combining the DASH diet with exercise and weight loss yielded even greater reductions in blood pressure, particularly in overweight individuals. ¹⁰ 

Finally, research published in the Journal of the American Heart Association specifically highlighted the DASH diet’s success in treating isolated systolic hypertension, with participants experiencing an 11.8 mmHg drop in systolic blood pressure. ¹¹ 

This compelling evidence positions the DASH diet as a cornerstone of hypertension management, offering a natural and effective way to improve heart health.

Creating Your Personalized DASH Diet Plan

While general guidelines for the DASH diet are readily available, it’s important to remember that everyone’s nutritional needs are different. Factors like age, activity level, current health conditions, and dietary restrictions can all influence the ideal DASH diet plan for you.

That’s where a registered dietitian comes in. They can provide personalized guidance, helping you create a 7-day meal plan for high blood pressure that aligns with your individual needs and preferences. They can also offer support and accountability as you navigate this lifestyle change.

Tips for following the DASH diet:

• Read food labels: Pay attention to sodium content, saturated fat, and added sugars.
• Cook at home: This allows you to control ingredients and portion sizes.
• Limit processed foods: Choose fresh, whole foods whenever possible.
• Gradually reduce sodium intake: Your taste buds will adjust over time.
• Use herbs and spices: Flavour your food without relying on salt. With the added benefit that spices such as turmeric and ginger are packed with hypertension busting antioxidants.
• Get support: Consider joining a support group or working with a registered dietitian.

Need more guidance?

Search for a ‘DASH diet handout’ online or consult a healthcare professional for a ‘DASH diet grocery list’ and a personalized, ‘high blood pressure diet plan’. You can also find numerous resources online, including ‘dash diet meal plan’ examples, ‘dash diet menu’ ideas, and ‘food list for dash diet’.

Following a diet plan for high blood pressure like the DASH diet can be a game changer. By making these healthy choices, you can take control of your blood pressure and improve your overall well-being.

References

1. DeGuire J, Clarke J, Rouleau K, Roy J, Bushnik T. Blood pressure and hypertension. Health Rep. 2019;30(2):14–21. doi:10.25318/82-003-x201900200002
2. Hypertension (no date) World Health Organization. Available at: https://www.who.int/news-room/fact-sheets/detail/hypertension (Accessed: 09 November 2024). 
3. Filippou CD, Tsioufis CP, Thomopoulos CG, et al. Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2020;11(5):1150–1160. doi:10.1093/advances/nmaa041
4. Onwuzo C, Olukorode JO, Omokore OA, et al. DASH Diet: A Review of Its Scientifically Proven Hypertension Reduction and Health Benefits. Cureus. 2023;15(9): e44692. Published 2023 Sep 4. doi:10.7759/cureus.44692
5. Challa, H.J. (2023) Dash diet to stop hypertension, StatPearls [Internet]. Available at: https://www.ncbi.nlm.nih.gov/books/NBK482514/ (Accessed: 09 November 2024). 
6. Funk KL, Elmer PJ, Stevens VJ, et al. PREMIER – a trial of lifestyle interventions for blood pressure control: intervention design and rationale. Health Promot Pract. 2008;9(3):271–280. doi:10.1177/1524839906289035
7. Svetkey LP, Sacks FM, Obarzanek E, et al. The DASH Diet, Sodium Intake and Blood Pressure Trial (DASH-sodium): rationale and design. DASH-Sodium Collaborative Research Group. J Am Diet Assoc. 1999;99 (8 Suppl): S96-S104. doi:10.1016/s0002-8223 (99) 00423-x
8. Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA. 2005;294 (19):2455–2464. doi:10.1001/jama.294.19.2455
9. Saneei P, Salehi-Abargouei A, Esmaillzadeh A, Azadbakht L. Influence of Dietary Approaches to Stop Hypertension (DASH) diet on blood pressure: a systematic review and meta-analysis on randomized controlled trials. Nutr Metab Cardiovasc Dis. 2014;24(12):1253–1261. doi:10.1016/j.numecd.2014.06.008
10. Hinderliter AL, Sherwood A, Craighead LW, et al. The long-term effects of lifestyle change on blood pressure: One-year follow-up of the ENCORE study. Am J Hypertens. 2014;27(5):734–741. doi:10.1093/ajh/hpt183
11. Moore TJ, Conlin PR, Ard J, Svetkey LP. DASH (Dietary Approaches to Stop Hypertension) diet is effective treatment for stage 1 isolated systolic hypertension. Hypertension. 2001;38(2):155–158. doi:10.1161/01.hyp.38.2.155

Under doctor’s orders to get your blood pressure down? You might have been told to make some dietary changes before they’ll prescribe medication. If so, I have some good news for you: heart-healthy food guidelines have moved on since your grandad had to skip his morning eggs. The evidence based DASH plan will have you looking forward to dinner and feeling better as your blood pressure drops in just seven days. 

What is the DASH diet?

The DASH is not just a ‘diet’ but a healthy eating plan that’s been proven effective in lowering blood pressure and promoting overall health.^{3, 4} What is a DASH diet known for? It emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy, while limiting saturated fat, cholesterol, and sodium. ⁵

Why is the DASH diet the best diet for high blood pressure?

The DASH diet for hypertension is rich in potassium, magnesium, calcium, and fibre, all of which contribute to healthy blood pressure regulation. Researchers have found that the DASH diet consistently lowers blood pressure, sometimes even more effectively than medication. ⁴ This holds true whether you have high blood pressure that doesn’t quite hit hypertension, stage 1 hypertension, or isolated systolic hypertension (where only the top number is high).

In the PREMIER trial, which included 810 participants with high blood pressure or stage 1 hypertension, the DASH diet, combined with other lifestyle modifications, led to an impressive 11.1 mmHg reduction in systolic blood pressure. ⁶ 

The DASH-Sodium trial further revealed that pairing the DASH diet with lower sodium intake maximized its benefits, resulting in a systolic blood pressure reduction of 11.5 mmHg in those with hypertension. ⁷ 

Even when compared to other heart-healthy diets, such as those rich in protein or unsaturated fats, a modified DASH diet emerged as the most effective in lowering blood pressure in the OmniHeart trial. ⁸

A meta-analysis by Dr Saneei and others from the Isfahan University of Medical Sciences, encompassing 17 randomized controlled trials and over 2,500 participants, confirmed the DASH diet’s significant impact, reducing systolic blood pressure by 6.74 mmHg and diastolic blood pressure by 3.54 mmHg. ⁹ 

Furthermore, the ENCORE study demonstrated that combining the DASH diet with exercise and weight loss yielded even greater reductions in blood pressure, particularly in overweight individuals. ¹⁰ 

Finally, research published in the Journal of the American Heart Association specifically highlighted the DASH diet’s success in treating isolated systolic hypertension, with participants experiencing an 11.8 mmHg drop in systolic blood pressure. ¹¹ 

This compelling evidence positions the DASH diet as a cornerstone of hypertension management, offering a natural and effective way to improve heart health.

Creating Your Personalized DASH Diet Plan

While general guidelines for the DASH diet are readily available, it’s important to remember that everyone’s nutritional needs are different. Factors like age, activity level, current health conditions, and dietary restrictions can all influence the ideal DASH diet plan for you.

That’s where a registered dietitian comes in. They can provide personalized guidance, helping you create a 7-day meal plan for high blood pressure that aligns with your individual needs and preferences. They can also offer support and accountability as you navigate this lifestyle change.

Tips for following the DASH diet:

• Read food labels: Pay attention to sodium content, saturated fat, and added sugars.
• Cook at home: This allows you to control ingredients and portion sizes.
• Limit processed foods: Choose fresh, whole foods whenever possible.
• Gradually reduce sodium intake: Your taste buds will adjust over time.
• Use herbs and spices: Flavour your food without relying on salt. With the added benefit that spices such as turmeric and ginger are packed with hypertension busting antioxidants.
• Get support: Consider joining a support group or working with a registered dietitian.

Need more guidance?

Search for a ‘DASH diet handout’ online or consult a healthcare professional for a ‘DASH diet grocery list’ and a personalized, ‘high blood pressure diet plan’. You can also find numerous resources online, including ‘dash diet meal plan’ examples, ‘dash diet menu’ ideas, and ‘food list for dash diet’.

Following a diet plan for high blood pressure like the DASH diet can be a game changer. By making these healthy choices, you can take control of your blood pressure and improve your overall well-being.

References

1. DeGuire J, Clarke J, Rouleau K, Roy J, Bushnik T. Blood pressure and hypertension. Health Rep. 2019;30(2):14–21. doi:10.25318/82-003-x201900200002
2. Hypertension (no date) World Health Organization. Available at: https://www.who.int/news-room/fact-sheets/detail/hypertension (Accessed: 09 November 2024). 
3. Filippou CD, Tsioufis CP, Thomopoulos CG, et al. Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2020;11(5):1150–1160. doi:10.1093/advances/nmaa041
4. Onwuzo C, Olukorode JO, Omokore OA, et al. DASH Diet: A Review of Its Scientifically Proven Hypertension Reduction and Health Benefits. Cureus. 2023;15(9): e44692. Published 2023 Sep 4. doi:10.7759/cureus.44692
5. Challa, H.J. (2023) Dash diet to stop hypertension, StatPearls [Internet]. Available at: https://www.ncbi.nlm.nih.gov/books/NBK482514/ (Accessed: 09 November 2024). 
6. Funk KL, Elmer PJ, Stevens VJ, et al. PREMIER – a trial of lifestyle interventions for blood pressure control: intervention design and rationale. Health Promot Pract. 2008;9(3):271–280. doi:10.1177/1524839906289035
7. Svetkey LP, Sacks FM, Obarzanek E, et al. The DASH Diet, Sodium Intake and Blood Pressure Trial (DASH-sodium): rationale and design. DASH-Sodium Collaborative Research Group. J Am Diet Assoc. 1999;99 (8 Suppl): S96-S104. doi:10.1016/s0002-8223 (99) 00423-x
8. Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA. 2005;294 (19):2455–2464. doi:10.1001/jama.294.19.2455
9. Saneei P, Salehi-Abargouei A, Esmaillzadeh A, Azadbakht L. Influence of Dietary Approaches to Stop Hypertension (DASH) diet on blood pressure: a systematic review and meta-analysis on randomized controlled trials. Nutr Metab Cardiovasc Dis. 2014;24(12):1253–1261. doi:10.1016/j.numecd.2014.06.008
10. Hinderliter AL, Sherwood A, Craighead LW, et al. The long-term effects of lifestyle change on blood pressure: One-year follow-up of the ENCORE study. Am J Hypertens. 2014;27(5):734–741. doi:10.1093/ajh/hpt183
11. Moore TJ, Conlin PR, Ard J, Svetkey LP. DASH (Dietary Approaches to Stop Hypertension) diet is effective treatment for stage 1 isolated systolic hypertension. Hypertension. 2001;38(2):155–158. doi:10.1161/01.hyp.38.2.155