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Research Backs Up the DASH Diet
The Bottom Line
An alarming number of Americans havehigh blood pressure. Data tells us that almost half of the country’s populationhas hypertension. Having high blood pressure, or hypertension, means that the force of your blood pushing against the walls of your blood vessels is consistently too high. And over time, this additional stress on the body can increase a person’s risk for heart disease and stroke.
If you are one of the many people who are managing hypertension, know that all hope is not lost. Sure, some factors are completely out of your control when it comes to developing this condition—like genetics and family history. But there are other factors that play into blood pressure health that are completely modifiable.
When it comes to reducing blood pressure levels, changing your diet has produced promising results. And, for over 20 years,following the DASH diethas been shown to lower blood pressure among people who suffer from hypertension. DASH is the acronym for Dietary Approaches to Stop Hypertension—one of the healthiest diets available. These results make it the #1 diet to lower high blood pressure,according to science.
The #1 Snack to Eat for Better Blood Pressure
If you are going to follow the DASH diet, plant-based foods will make up the bulk of your plate. Foods like fruits, vegetables, seeds, nuts and legumes will be the shining stars, and ultra-processed foods that contain large amounts of added sugars and salt will only make a rare appearance.
The National Heart, Lung, and Blood Institute promotes theDASH eating plan. In general, there are some important guidelines to follow when incorporating the DASH diet into your lifestyle:
Along with emphasizing and limiting certain foods, the DASH diet also suggests focusing on specific nutrients. Calcium, magnesium and potassium are micronutrients that play a role in blood pressure regulation and are highlighted in this diet. The nutrients that this diet provides the body help support healthy blood pressure in a natural way.
Research has shown that fiber helps tocontrol blood pressureand prevent other cardiovascular diseases, and adaily intake of calciumhelps with blood lipids and stress. From fiber to calcium to the many other micronutrients that this way of eating provides, the DASH diet is certainly an evidence-based approach to managing blood pressure.
Older datasuggests that the DASH diet can lower blood pressure in as little as two weeks. And over and over again, results from large, randomized, controlled trials show that the DASH dietreduces blood pressure significantly. Because of this strong evidence, DASH has been a consistent part ofnational blood pressure and dietary guidelines.
When starting the DASH diet, here are some tips to get you going:
Making small changes to your diet can go a long way toward lowering your blood pressure. Keep in mind that the DASH diet alone may not be enough to curb high blood pressure—some people may need to make other lifestyle changes or even take medications to bring their blood pressure under control. While the DASH diet is promising, always consult with your primary care provider and registered dietitian to see if combining it with other lifestyle changes is more effective in lowering your blood pressure to achieve your health goals.
Next Up:Having High Blood Pressure Can Speed Up Cognitive Decline—Here Are 4 Ways to Combat Both, According to Doctors
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