DASH Diet: Dietary Habits To Manage High Blood Pressure
A few months back, we explored what the Mediterranean diet is and how dietary habits reflected in the Mediterranean diet can help manage cardiovascular disease. Another everyday diet you may have heard about is the DASH diet. You may hear your healthcare team discussing this diet for the management of hypertension or high blood pressure.
In this blog, we will briefly explore the following points: what is the DASH diet, what the research has shown on how those with hypertension can benefit by transitioning to this diet, as well as some tips on transitioning to the DASH diet.
DASH Diet: What Is It?
The DASH diet, short for Dietary Approaches to Stopping Hypertension, are dietary habits that may help prevent and treat high blood pressure. [1]
This diet is high in potassium, calcium and magnesium, which are nutrients that can help manage blood pressure. The DASH diet also includes heart-healthy guidelines as it limits intake of saturated fats and cholesterol. [2 p6]
The main dietary habits that make up the DASH diet include:
Low intake of saturated fat, cholesterol and total fat [2]
Emphasizes fruit, vegetables, and low/no fat milk and milk products [2]
Focuses on whole grains, fish, poultry and nuts [2]
Reduced intake of red meat, sugary beverages and added sugars [2]
Below are the general daily and weekly servings that make up the DASH diet. Depending on how many calories your body needs, the number of servings will vary.
DASH Dietary Plan and Food Groups Servings
What Does the Research Say?
There have been many studies done which demonstrate the positive effects of following the DASH diet. The body of research has consistently shown that this dietary approach can help lower blood pressure. [4]
For those who also restrict their daily salt intake to less than 2300 mg, this is where we see a greater reduction in blood pressure, and even more so in those to limit their daily salt intake to 1500 mg. [4]
Tips on Transitioning to the DASH Diet
Making changes to dietary habits is not easy. Here are some tips to consider when making changes toward a DASH diet eating pattern:
1. Make Gradual Changes [2 p24]
Drastic dietary changes are hard to make and generally harder to sustain compared to small changes that are often easier to adopt and maintain. Some examples of small changes include swapping out white bread with whole grain bread or adding an extra fruit/vegetable serving at meals or snacks.
2. Be Mindful of Portion Sizes
It is important to be mindful of portion sizes, particularly for meats. The meat portion of the meal should not be the focus of the meal but rather should be one component of a balanced meal.
A great reference guide on what a balanced meal looks like is Canada’s Food Guide. Consider learning more about this resource here.
3. Flavour with Herbs and Spices
Decreasing sodium intake can result in a greater reduction in blood pressure for those living with hypertension. Instead of seasoning with salt, choose herbs and spices to add flavour to your meals. If you prefer to use pre-mixed spice products, consider using salt-free options such as Mrs. Dash.
It is important to note that, it can be difficult to limit daily sodium to 2300 mg or lower. The main reason is that many people often use packaged food and sodium is often in foods that we may not expect them to be in. Habits such as limiting processed meats and pre-packaged foods and reading nutrition labels can help inform food choices and lower sodium intake. While it is important to make an effort to decrease sodium intake, don’t be discouraged if you are not able to get your sodium intake very low.
By: Kristie Pun, MHSc, RD
Reviewed by: Cheryl Ching, MSc, RD & Pauline Bakowski, MHSc, RD
Publication Date: November 29, 2022
Disclaimer: Our blog content is for general education purposes and may not be suitable for individual health conditions. Please see your health professional or book an appointment with one of our dietitians for personalized health recommendations.
References:
Mayo Clinic Staff. DASH Diet: Healthy eating to lower your blood pressure [Internet]. Rochester: Mayo Foundation for Medication Education and Research (MFMER); 2021 June 25 [cited 2022 Nov 29]. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
National Institutes of Health. Your Guide to Lowering Your Blood Pressure with DASH [Internet]. Bethesda: National Institutes of Health; 2006 [cited 2022 Nov 29]. Available from: https://www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf
Heart and Stroke Foundation of Canada. The DASH Diet to lower high blood pressure [Internet]. Toronto: Heart and Stroke Foundation of Canada; n.d. [cited 2022 Nov 29]. Available from: https://www.heartandstroke.ca/healthy-living/healthy-eating/dash-diet
Harvard T.H. School of Public Health. Diet Review: DASH [Internet]. Boston: The President and Fellows of Harvard College; n.d. [cited 2022 Nov 29]. Available from: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/dash-diet/
