The DASH Diet controls hypertension with dietary alterations only

The Dietary Approach to Stop Hypertension (DASH) diet alone could decrease systolic blood pressure by about 6 to 11 mm Hg as per the study. It is the first-line pharmacologic therapy along with lifestyle modification for hypertension. Know more about the DASH diet.

With modern lifestyle, we are seeing a notable rise in diseases like hypertension, diabetes, obesity, coronary artery diseases, etc. Chronic life-threatening conditions owing to these diseases account for a major percentage of deaths in the country. With advancements in Science and technology and cutting-edge diagnostic techniques, unfortunately, there has been no decline in the case numbers in fact they are getting multifold. Experts and researchers are trying hard to find an integrated approach to manage this growing epidemic. Early diagnosis and medications are still the mainstays of disease management. 

Fortunately, the risk factors for these diseases can be controlled by living a healthy and well-balanced lifestyle.  

The Dietary Approach to Stop Hypertension (DASH) diet originated in the 1990s. In 1992, the National Institute of Health (NIH) started funding several research projects to see if specific dietary interventions were useful in treating hypertension. No lifestyle modifications were done and only dietary alterations results were noted to avoid confounding factors. Researchers want to see the impact of dietary alterations only. They found that only the dietary intervention alone could decrease systolic blood pressure by about 6 to 11 mm Hg. This effect was seen both in hypertensive as well as normotensive people. Based on these results, the DASH diet became the first-line pharmacologic therapy along with lifestyle modification for hypertension.

DASH diet

DASH encourages the consumption of vegetables and fruits, lean meat and dairy products, and the micronutrients on the menu. It also advocates the reduction of sodium intake in the diet to about 1500 mg/day. The DASH diet is a mixture of the ancient and modern world. 

  1. Vegetables: About five servings per day
  2. Fruits: About five meals per day 
  3. Carbohydrates: About seven servings per day
  4. Low-fat dairy products: About two servings per day
  5. Lean meat products: About two or fewer servings per day
  6. Nuts and seeds: 2 to 3 times per week

Healthy carbohydrates of the DASH diet – 

  • Green leafy vegetables: kale, broccoli, spinach, collards, mustards
  • Whole grains: cracked wheat, millet, oats
  • Low glycemic index fruits
  • Legumes and beans

Fats – It is a misnomer that fat is unhealthy. In fact, Fat is an essential component of a balanced meal. When taken in moderation, it increases the HDL, good cholesterol, and reduces the LDL, bad cholesterol. Some sources of good fats are

  • Olive oil
  • Avocados
  • Nuts
  • Hemp Seeds
  • Flax seeds
  • Fish rich in omega-3 fatty acids

Proteins – Plant protein sources include legumes, soy products, nuts, and seeds. Animal protein in the diet should mainly compose of lean meats, low-fat dairy, eggs, and fish.

The DASH diet also talks about the inclusion of certain foods rich in potassium, calcium, and magnesium as these prevent endothelial dysfunction and promote endothelial, smooth muscle relaxation. Foods rich in 

Magnesium – Whole grain, leafy vegetables, nuts, and seeds

Calcium – Dairy products and green leafy vegetables

Potassium – Banana, orange, spinach

(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)


Tags : #Health #DASHdiet #Hypertension #Hypertensionmanagement #Systolicpressure #Diastolicpressure #Chronicdisease #BPdisease #Highbloodpressure #Medicircle #Smitakumar

Related Stories

Loading Please wait...


Trending Now

Empowering Consumers with Nutritional Information: FSSAI's New Labeling GuidelinesJuly 12, 2024
Innovative Migraine Research Uncovers Key Triggers and Pathways for PainJuly 12, 2024
Alarming Rise in Death's Due to HIV Among Students in Tripura: Urgent Need for ActionJuly 12, 2024
Amrita Vishwa Vidyapeetham is All Set to Produce Netravaad, an Innovative Technology for Speech Impairment July 11, 2024
Twice-Yearly Injection Shows 100% HIV Protection in Young WomenJuly 11, 2024
AIMS (Asian Hospital) Doctors Restore Disfigured Face of Road Accident VictimJuly 10, 2024
Will #PutPeopleFirst mantra drive HIV responses?July 10, 2024
Shiprocket and Snowflake AI Data Cloud to empower 1.5 lakh merchants of BHARAT to scale their data infrastructureJuly 10, 2024
Dr. Shilpa Vora, Marico expert shares tips on how you can safeguard your baby’s skin during the monsoon seasonJuly 10, 2024
Pre Budget 2024 (Ms. Deepshikha Sharma- CEO of Sharp Sight Eye Hospital) July 10, 2024
Rate of global warming caused by humans at an all-time high - research led by University of LeedsJuly 09, 2024
Dengue during Monsoon Season and Neurological Complications Associated with DengueJuly 09, 2024
Yodda Elder Care Renews Partnership with Medulance for Emergency ServicesJuly 09, 2024
Budget Expectation Quote- Dr. Sanjeev Singh, Medical Director, Amrita Hospital, FaridabadJuly 08, 2024
Honourable Justice R. Mahadevan, Chief Justice of Madras High Court, Chennai Inaugurates IIRSI 2024, India's Premier Convention on Eye SurgeryJuly 06, 2024
The Impact of Architecture on Academic Performance: How Exam Hall Design Affects Student SuccessJuly 06, 2024
Teen Dies from Brain-Eating Amoeba in Kerala: Fatal Naegleria fowleri Infections SurgeJuly 05, 2024
Chemotherapy Drug Linked to Long-Term Hearing Loss in Cancer SurvivorsJuly 05, 2024
Qatar Airways Chooses Çelebi India as Ground Handler for New Doha-Goa FlightsJuly 04, 2024
Zika Virus Alert in Maharashtra: Government's Proactive Steps for Public SafetyJuly 04, 2024