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woman eating healthy salad following the DASH diet

The DASH Diet: Lower High Blood Pressure with Healthy Eating

July 09, 2015

Heard about the DASH diet and how it can help lower high blood pressure? The DASH Diet (which stands for The Dietary Approaches to Stop Hypertension diet) is essentially a healthy eating plan, with plenty of research to back it up. It has significant evidence behind its’ success including a paper in the New England Journal of Medicine in 2010. Wondering what's involved? We take a look at the Dash Diet and its benefits for lowering high blood pressure below.

What is involved in the DASH diet?

The DASH diet programme is simple; combining a diet low in salt, low in fat and rich in fruit and vegetables and other nutrient rich foods such a moderate amounts of low fat dairy, whole grains and pulses, nuts and seeds. It should be adopted as a lifelong change. Salt should be reduced to at most 6g salt (2.3g sodium a day) but the lower the better.

The Benefits of the Dash Diet

The DASH diet showed benefits over a high fruit and vegetable diet alone and significant benefits over a typical American diet (high salt, fat and processed food) in reducing blood pressure.

Blood pressure figures were reduced by 11/5 mmHg compared with the control in 8 weeks e.g. if your typical blood pressure reading is 150/90 it may reduce to 139/85.

There is a natural increase in blood pressure with age - this seems to be mitigated to some extent by following the DASH diet. Hence switching to a healthier diet as we age may be protective against developing high blood pressure in the first place.

Reduce or Prevent the Need for Medication

Those with borderline high blood pressure may be able to reduce or prevent need for medication by:

Changing your habits can reduce your need for medication. A diet should always be part of an overall, lifelong, LIFESTYLE change.

Lifestyle changes can improve blood pressure as much as taking a single antihypertensive drug. It reduces the need to start drugs and can improve how a drug works once started. It can reduce your overall risk of having a heart attack or stroke.

Lifestyle Tips to Incorporate with the DASH Diet

If you're looking to lower high blood pressure, the following lifestyle tips can help alongside the DASH diet. 

  • In combination with the dietary changes discussed above, adding olive oil and garlic to the diet, omega 3 containing fish (oily) and drinking green tea and a modest quantity of red wine also show evidence towards blood pressure reduction.
  • Stopping smoking and reducing overall alcohol and caffeine intake is very important.
  • On the physical side aerobic and relaxation exercise both have been proven to reduce blood pressure.

Read more about high blood pressure and how you can manage it.

Please note, this blog is for informational purposes only and should not replace medical advice.

It’s always best to consult your doctor before taking any new supplements, treatments or remedies if you are pregnant, breastfeeding or on medication.

Checked and updated: 28 August 2021

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