DASH

Lower BP in ~2 weeks with this heart healthy diet; also lowers risk of metabolic syndrome

Recommended For

Blood pressure, high, Cancer, Cholesterol, high, Depression, Diabetes, Gout, Heart disease prevention/treatment, Heart failure, Hypertension, Inflammation, Insulin resistance, Kidney stone formation, decreased risk, Polycystic ovary syndrome, Stroke, Triglycerides, high.

Diet Goals

Low sodium, low fat diet

  • Limit sodium to 2,300 mg/day (1 tsp = 2,300 mg)
  • Limit sugar, saturated fat foods
  • Increase fruits, vegetables, whole grains
Medication fights symptoms but the DASH diet affects the underlying causes of high blood pressure.

Food Recommendations

Foods to Eat

Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Low sodium: Unsalted trail mix, popcorn, nuts, seeds
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk

Foods to Avoid

Red meat: Beef, lamb, pork, goat, veal, mutton
Alcohol: Beer, wine, liquor, canned alcohol drinks
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
Full fat dairy: Whole milk, yogurt, butter, cheese
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Diet Rules

Additional Information

Research

Research on DASH diet shows that it's one of the most important non-pharmaceutical measures for controlling hypertension; can drop systolic pressure up to 11 mmHg.
Studies show increasing potassium intake from food to recommended levels should drop BP 4 to 5 mmHg.
Study published in 2011: T2 diabetics on DASH reduced their HbA1c levels.

Caveats

Salt substitutes are high in potassium; kidney disease can lead to dangerously high potassium; talk to MD.
Caution salt in common foods: Bread, pizza, sandwiches, cheese, cold cuts, soup, tacos, salty snacks, chicken.
Every loss of 2.2 lbs can drop BP 1 mmHg; Reducing alcohol intake can drop BP 4 mmHg.
Doing 150 minutes of aerobic activity a week can lower blood pressure 5 to 8 mmHg; check with MD.