DASH Diet Guidelines and Information - DASH
is an abbreviation for Dietary Approaches to Stop Hypertension. It is
an approach to reducing high blood pressure through a change in the
Unlike most diets that are hard to follow and
involve the need to exercise and loose weight, following the DASH diet
alone is proven to help lower high blood pressure.
The diet consists of
eating foods that are low in saturated fats, total fats, and
cholesterol. This means eating less red meat and dairy products that
are high in fats.
The DASH diet calls for less salt and sodium. The average American men eat about 4,200 mg (4.2 grams) of salt
daily and 3,300 mg (3.3 grams) for women. The DASH diet has about 2,300
mg of salt.
Added health benefits of following the DASH diet include getting more of the essential
calcium, magnesium and potassium that your body needs.
Extensive scientific evidence is mounting that following the DASH diet guidelines does a lot more than just lower high blood pressure.
||High Blood Pressure (Hypertension)
Extensive clinical research studies prove conclusively that following the DASH diet lowers blood pressure significantly.
||Type 2 Diabetes Prevention
Following the DASH diet lowers the risk of developing diabetes in whites (but not in blacks or Hispanics).
||Kidney Stones Prevention
A DASH-style diet seems to lower the risk of getting kidney stones.
||Heart Failure Prevention
A 7 year study done in 36,019 subjects show that following the DASH diet reduces the risk of heart failure by up to 37%.
||Enhances Motor Activity (Psychomotor Activity)
One study showed that by following the DASH diet, participants' motor skills improved significantly.
DASH Diet Guidelines
|6 to 8
|4 to 5
|4 to 5
|Low-fat dairy products
|2 to 3
|Lean meat, chicken or fish
|6 or less
|Seeds, nuts and legumes
|4 to 5 per week
|Fats and Oils
|2 to 3
|Sweets and added sugars
|5 or less per week
Research Studies Showing the Health Benefits of the DASH Diet
Needless to say, there are extensive well-designed clinical studies proving the multitude of health benefits of following the DASH diet guidelines
. The benefits go far beyond just lowering high blood pressure
- In one study, researchers
clearly showed a diet high in fruits and vegetables lower blood
pressure significantly. However, adding on the DASH diet, volunteers
were able to see their blood pressure drop even more!
Unlike may other studies that can take months or years to see results,
this blood pressure lowering effect was seen in only 2 weeks.
- Another major study wanted to find out how the impact of salt in ones
diet could affect blood pressure. Researchers randomly assigned
volunteers to groups taking 3.3 grams, 2.3 grams and 1.5 grams of salt
daily from their diet.
What were the results? Very simple and profound. The lower salt intake
group has the greatest reduction in blood pressure. This was all achieved without any additional exercise or weight loss.
- The DASH
diet was more effective than potassium, magnesium and fiber supplements
for lowering high blood pressure. The experts believe that high fruits
and vegetables in the DASH diet improved the quality of the lining of
the blood vessels (endothelium).
There are many more studies that show how the DASH diet can cut the risk of type 2 diabetes
, kidney stones
, heart failure and mental and physical performance.
How much did the DASH diet drop blood pressure?
The drop in blood pressure is impressive. In health people, following
the DASH diet resulted in a 6 mm Hg systolic and 3 mm Hg diastolic drop
in blood pressure.
Those suffering from high blood pressure
dropped by 11 and 6, respectively. Thus, the higher the initial blood
pressure, the more benefits one will get by following the guidelines.
DASH Diet Menu and Recipes - Get the Copy of the DASH Diet
Get the detailed free copy of the DASH diet
and read up to get the full details.
This 56 page document is published by the US Department of Health and
Human Services. It includes menu ideas, recipes and meal plans to make
it easy for you to follow.
down on salt intake
lowers high blood pressure
significantly and quickly. This is what the original DASH studied
revealed. But as you have seen, following the DASH diet guidelines
provide you with many more health benefits!
good news, is that with a home blood pressure monitor, you can even
keep track of your progress and discuss the results with your family doctor!
After consulting with your doctor, both of you might decide to cut back
or stop your blood pressure medication. If this is not enough, there are always some effective natural remedies for high blood pressure
that can be combined with the DASH diet.
Articles and Resources
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