Other issues of Nutrition Advisor

Blood pressure control in a DASH!

If you've been trying to control your blood pressure by shaking the salt habit, you may want to add a "DASH" of these new dietary guidelines to your plate.

The DASH diet, short for Dietary Approaches to Stop Hypertension, is an eating plan for people with high blood pressure, but it is healthy for just about the entire family. The DASH diet, designed by the National Heart, Lung and Blood Institute, includes an abundance of fruits, vegetables and low-fat dairy products while reducing your consumption of total fat, saturated fat, cholesterol and sweets.

In the process, you are also enhancing your diet with whole grains, fiber, lean sources of protein and nutrients such as calcium, potassium and magnesium, which together are also thought to play a role in controlling blood pressure. While excessive sodium is not encouraged, it is not the sole focus of this dietary approach for managing high blood pressure.

The DASH diet is also unique from other blood pressure-reducing diets because it focuses more on things that you can eat and less on things you cannot eat. This refreshing, positive emphasis may promote better feelings among patients with hypertension who are used to hearing only about restrictions and make them more likely to comply with the DASH principles.

How does the DASH diet work?
The biggest component of the DASH diet, and perhaps the most challenging part for some people, is the increased fruit and vegetable requirements. The diet recommends more fruits and vegetables than most people are probably used to.

DASH diet tips and healthy habits for controlling your blood pressure

• Make changes gradually. Since additional fruits, vegetables and whole grains increase your fiber intake, make these changes gradually. Make sure to also increase your fluid intake as you add more fiber to your diet.
• Add vegetables and fruit.To meet your higher fruit and vegetable requirements, try adding vegetables to soup, omelets and sandwiches and enjoy fruit for dessert.
• Maintain a healthy weight.
• Increase physical activity. A regular exercise routine (20-30 minutes, at least 3 times per week) can help lower blood pressure and aid in weight loss. As always, beginners should check with a physician before implementing an exercise program and progress slowly.
• Watch sodium intake. Try to keep your daily sodium intake within 2400 milligrams, the upper limit. Keep in mind that just one teaspoon of added table salt contains 2000 milligrams of sodium!
• Increase calcium, potassium and magnesium intake. These minerals are already built into the DASH diet. Here are just a few foods that are rich in these nutrients.
  • Calcium: milk, yogurt, cheese, greens, spinach, broccoli, fortified juices and soy products
  • Potassium: spinach, potatoes, tomatoes, bananas, cantaloupes, pears, meat, fish
  • Magnesium: spinach, greens, broccoli, potatoes, milk, shrimp, nuts, whole grains
• Limit alcohol consumption. Excessive alcohol consumption, more than 1-2 drinks per day, is not recommended. It may also increase your risk for having a stroke if you already have high blood pressure.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

Related links and other online resources:

• Facts about the DASH diet, National Heart, Lung and Blood Institute
• Your link to nutrition and health, American Dietetic Association

Other issues of Yale-New Haven Nutrition Advisor:

• Candy and healthy treats
• The truth about pesticides
• How much punch are you getting out of your power bar?
• What about caffeine?
• Dietary guidelines
• Eating for heart health
• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised:March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.