dash diet for high blood pressure
The DASH diet, which stands for “Dietary Approaches to Stop Hypertension,” is a dietary plan designed to help lower high blood pressure (hypertension) and improve overall heart health. It emphasizes the consumption of nutrient-rich foods that are known to have a positive impact on blood pressure levels.
Here’s an overview of the key components of the DASH diet:
Fruits and Vegetables: The DASH diet encourages a high intake of fruits and vegetables, which are rich in vitamins, minerals, fiber, and antioxidants. These foods help maintain blood vessel health and lower blood pressure.
Whole Grains: Choose whole grains over refined grains. Whole grains like brown rice, whole wheat, quinoa, and oats provide fiber and nutrients that contribute to heart health.
Nuts, Seeds, and Legumes: These foods provide healthy fats, protein, and fiber, which can help improve heart health and lower blood pressure.
Limit Sodium: The DASH diet suggests reducing sodium intake, as excessive salt consumption can contribute to high blood pressure. Processed foods and restaurant meals tend to be high in sodium, so it’s important to read labels and cook at home whenever possible.
Limit Sweets and Sugary Beverages: The diet advises reducing the consumption of sugary foods and drinks, as excessive sugar intake can contribute to weight gain and other health issues.
Moderation: Portion control is important in the DASH diet, as consuming excessive calories can lead to weight gain, which can impact blood pressure.
It’s important to note that the DASH diet is not a short-term solution; it’s a lifestyle change aimed at promoting long-term heart health. If you have hypertension or are at risk of developing it, it’s a good idea to consult with a healthcare professional or a registered dietitian before making significant changes to your diet. They can provide personalized guidance and help you create a plan that aligns with your health goals and needs.
diet for high blood pressure
The high blood pressure diet, or dash diet, involves reducing salt intake and maintaining an adequate dietary balance to prevent weight gain and cardiovascular events.
The main points of the dash diet to treat hypertension are:
Reduce salt intake;
Choose the right fats to protect the cardiovascular system;
Limit alcohol consumption and smoking;
Find a healthy weight;
Encourage the practice of regular physical activity.
Beyond the drug treatment prescribed by the doctor that it is essential to follow, diet can contribute to the reduction of blood pressure.
Hypertension: what foods to avoid?
In case of hypertension, it is recommended to adopt a more or less strict salt-free diet. This diet tends to put the cardiovascular system at rest and avoid all foods that could harm it such as:
the alcohol ;
saturated fats;
etc.
Salt
The dash diet is a low salt diet. It is important, at first, to stop adding salt to dishes or during cooking.
Here is a list of foods high in salt to avoid as part of the high blood pressure diet:
Stock cubes;
Spice mixtures;
Mustard;
Cheese (limit to 1 serving per day);
Classic bread;
deli meats;
Smoked foods;
Canned vegetables and fish;
Industrial sauces;
Industrial savory biscuits (crisps for example).
Alcohol
Alcohol has a detrimental effect on the arterial walls. It weakens the walls and, combined with the rise in blood pressure, increases the risk of cardiovascular accidents.
It is therefore recommended, as part of the diet for high blood pressure, to limit alcohol consumption to one serving per day in both men and women. Red wine appears to be the least heart-damaging alcohol.
One serving of alcohol is:
250ml of beer;
12.5 cl of wine;
2.5 cl of strong alcohol.
Saturated and trans fats
Trans and saturated fats can prevent the beneficial action of Omega-3s.
They would also be involved in the process of formation of atherosclerotic plaques. Combined with high blood pressure, they therefore increase the risk of cardiovascular accidents.
As part of the dash diet, we tend to limit the following foods:
Palm oil ;
hydrogenated margarines;
Industrial products;
Prepared dishes ;
Butter, whole cream;
Cheese ;
deli meats;
fatty meats;
Fried and breaded products;
Industrial sauces: mayonnaise, béchamel, etc. ;
Viennese pastries, pastries and sweet or savory biscuits;
Fast food, pizza, etc.
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Dash diet: diet against hypertension
As part of a dash diet for high blood pressure, it is recommended to promote fiber and favor fats of good nutritional quality (mainly omega-3s).
The dash diet is a set of recommendations that aim to establish a healthy diet to treat high blood pressure and prevent the risk of cardiovascular disease. It is also important to follow this diet well to achieve a healthy weight. Overall, the dash diet aims to avoid salt and heart-damaging foods, and to include more protective foods.
To treat high blood pressure, the diet should be as varied as possible to provide the body with all the nutrients it needs:
fibers;
Omega 3 ;
quality protein;
etc.
Dietary measures must be combined with regular physical activity to reinforce their action.
fibers
Fibers are to be preferred as part of the dash diet, they reduce cholesterol levels and have a protective action on the cardiovascular system. At each meal, make sure to provide one of the following sources of fiber:
fruit
Vegetables ;
Whole grains ;
Legumes.
Omega 3
Omega-3s have positive effects on cardiovascular health. They help thin the blood and regulate blood pressure and also have an anti-inflammatory effect.
At least once a day, you should integrate one of the following sources of Omega-3:
Nut oil ;
Linseed oil ;
Colza oil ;
Mackerel;
Sardines;
herring;
Salmon ;
Nut ;
Flax and chia seeds.
Lean and vegetable proteins
Some sources of animal protein are also sources of saturated fat. Care must therefore be taken to choose foods that combine a good protein content and good quality fatty acids.
As part of the dash diet, the following foods should be included as often as possible for an optimal intake of good proteins:
Legumes;
Fish;
Seafood ;
Poultry without the skin;
Lean pieces of meat;
Tofu ;
Vegetable milks and soy yogurt;
Milk and skimmed dairy products;
Oilseeds.
Other recommended foods to reduce high blood pressure
Antioxidants;
Foods with low energy density;
Homemade products.
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Daily practical advice
stop smoking
Like alcohol, tobacco weakens the arterial walls. Quitting smoking should therefore be one of the first reflexes to have in the event of high blood pressure. Do not hesitate to consult a professional for help during smoking cessation.
End sedentary lifestyle
A sedentary lifestyle, in addition to promoting overweight, has a negative impact on the heart. Practicing regular and moderate physical activity would help regulate blood pressure and improve overall cardiovascular health. We recommend 30 minutes of physical activity a day to be healthy, to achieve this you can:
Take a brisk walk after lunch;
Cycle to work;
Get off one stop before your usual transport stop;
Take the stairs as often as possible;
Organize regular hikes or walks with your friends.
Practice a physical activity
Physical activity helps to fight against overweight while promoting good health of the cardiovascular system. It would have very positive effects on the regulation of blood pressure. It is recommended to practice 30 minutes of physical activity per day and to favor cardio activities of good intensity. Example of recommended activity in case of high blood pressure:
Fast walk ;
Running;
Nordic’s walk ;