DASH Diet For Hypertension

DASH Diet For Hypertension – Overview

One of the most notable and most common cardiovascular disease risk factors is significant risk factors hypertension, also known as high blood pressure.

According to the American Heart Association, hypertension is a condition that occurs when a person’s blood pressure, defined as the force that blood exerts as it flows through their blood vessels, is consistently too high.

You have high blood pressure or hypertension when your blood pressure goes above 140/90 mmHg.

Even though many hypertensive people take medication regularly to control the condition, a healthy diet is also helpful.

One of the most well-known and effective diets for hypertension is DASH, which stands for Dietary Approaches to Stop hypertension.

What Is The DASH Diet For Hypertension?

DASH Diet For Hypertension

DASH Diet For Hypertension

DASH stands for the Dietary Approaches to Stop hypertension and is a style of eating that promotes healthy foods.

The diet consists primarily of fresh fruits and vegetables, fish and poultry, beans, nuts, seeds, whole grains, and dairy products low in fat or fat-free.

It is low in foods and beverages with added sugars, red meats, and low sodium content.

These foods have a high concentration of essential nutrients such as dietary fiber, potassium, calcium, magnesium, and protein.

In addition, they contain less saturated fat, trans fat, cholesterol, added sugars, and sodium.

All of these characteristics have many health benefits, and they assist in lowering risk factors for cardiovascular disease and other diseases.

The Basics Of The DASH Eating Plan

The DASH diet guides you toward making better food choices, which can help lower your risk of developing hypertension over the long term. The following are the basics of the diet plan.  

1. Make Sure You Eat Plenty Of Fruits And Vegetables (4-5 Servings Daily)

DASH Diet For Hypertension

DASH Diet For Hypertension

Potassium, naturally found in fruits and vegetables, is an element that plays an important role in the regulation of blood pressure.

Since some research suggests that hypertension may be caused by potassium deficiency, increasing your consumption of the mineral by filling half of your plate with fruits and vegetables can assist you in doing so.

One study compared individuals who followed the DASH diet rich in fruit and vegetables to a control group of participants who consumed a diet that considered being “typical” of the American diet.

Compared to those who followed the standard diet, those who followed the DASH diet, which emphasizes the consumption of fruits and vegetables, saw a decline in their blood pressure and cholesterol levels after eight weeks.

2. Pick Dairy Products That Are Fat-Free or Low in Fat-2-3 servings daily

Dairy products are an essential component of the DASH diet. Dairy products are rich in essential nutrients, including calcium and vitamin D, which contribute to preserving bone mass.

When it comes to meals and snacks, go for milk and dairy products low in fat (one percent) or fat-free (skim).

3. Include A Handful of Nuts In Your Diet- 3-5 Servings Daily

DASH Diet For Hypertension

DASH Diet For Hypertension

Nuts are a great source of unsaturated fats that is very beneficial in reducing bad cholesterol.

There are wide varieties of nuts that are good for your heart, including almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts.

Protein, fiber, minerals, vitamins, and antioxidants are abundant in these nuts.

Some of them, like walnuts, are also abundant in omega-3 fatty acids, making them an excellent option for a heart-healthy snack that you can take with you.

These substances also contribute to maintaining healthy blood arteries, which is necessary for unrestricted blood flow. Consume three to five servings per day.

4. Limit Sodium intake

The sodium intake allowed on the Standard DASH diet is limited to 2,300 milligrams (mg) per day, while that allowed on the Lower sodium DASH diet is limited to 1,500 mg per day.

Consult a physician for assistance in determining which of the two options is best for you to pursue.

5. Consumption Only Healthy Fats And Limit Saturated Fats

Both monounsaturated and polyunsaturated fats reduce the likelihood of developing heart-related diseases like hypertension.

Nuts, seeds, fish, and vegetable oils (such as olive, canola, sunflower, and corn oil), are excellent sources of healthy fats. Compared to unsaturated fats, saturated fats impact health negatively.

6. Engage In Physical Activities

DASH Diet For Hypertension

DASH Diet For Hypertension

Incorporate physical activity into your DASH diet, as it is an essential health component. It helps achieve overall fitness and promotes heart health at the same time.

Aim for between 150 and 300 minutes of physical activity per week at a moderate intensity. Try incorporating muscle-strengthening activities into your routine at least two days per week.

7. Reduce How Much Alcohol You Drink

The DASH diet also recommends cutting back on the amount of alcohol that one consumes because doing so helps lower blood pressure.

Men should limit the number of drinks they have to two per day, while women should consume no more than one alcoholic beverage per day.

Sample 7-day DASH Diet Plan for Hypertension

Day 1

DASH Diet For Hypertension

DASH Diet For Hypertension

Breakfast: Banana Oatmeal Pancakes with Orange Juice

Lunch: Tomato-Garlic Lentil Bowls

Dinner: White Wine Sauce with Garlic Chicken and Brown Rice

Day 2

Breakfast: Oat Flour Pancakes with Skimmed Milk and Orange Juice

Lunch: Beans Stew with Brown Rice and Veggies

Dinner: Broiled Scallops Served with a Baked Sweet Potato and a Side of Sautéed Veggies

Day 3

DASH Diet For Hypertension

DASH Diet For Hypertension

Breakfast: Smoked Salmon Avocado Toast with Yogurt

Lunch: White Bean & Veggie Soup

Dinner: Mediterranean Stuffed Chicken with a Simple Side Salad

Day 4

Breakfast: Avocado Breakfast Sandwich with Skim Milk or Low Fat Yogurt

Lunch: Creamy Pumpkin Pasta Sauce with Penne and a Side of Sautéed Asparagus or Green Beans

Dinner: Homemade Chicken Tacos with Mexican Fried Rice and Beans

Day 5

DASH Diet For Hypertension

DASH Diet For Hypertension

Breakfast: 2 Hardboiled Eggs with a Slice of Canadian Bacon and Low-Sodium Tomato Juice

Lunch: Turkey Swiss Roll-Ups with Low Fat Cheese, Coleslaw and a fruit

Dinner: Pan-Seared Tilapia with Olive Oil, Asparagus, and Mango-Melon Salsa

Day 6

Breakfast: Wheaties with Skim Milk and Strawberries

Lunch: Vegetable Soup

Dinner: Salmon Stuffed Avocado with Mixed Veggies Side Salad and Vinaigrette and Oil Dressing

Day 7

DASH Diet For Hypertension

DASH Diet For Hypertension

Breakfast: Whole Wheat Toast with 2 Eggs, Orange Juice and Skim Milk

Lunch: Roast and Cheese Roll-ups with Italian Coleslaw and a Fruit

Dinner: Chicken Lettuce Wraps with Shredded Carrots, Olive Oil, and Chopped Almonds

Final Thoughts

When it comes to lowering your blood pressure, cutting back on your daily diet to follow the DASH diet is one of the healthiest options.

Dietary flexibility and a focus on a heart-healthy eating pattern are hallmarks of this plan.

The diet is simple to follow and uses readily available foods in your grocery stores. Vegetables, fruits, and whole grains are staples of the DASH diet.

Fish, poultry, beans, and nuts are all included in the diet. It restricts saturated fats, such as those found in fatty meats and full-fat dairy products.

Printable DASH Diet For Hypertension (PDF)

DayBreakfastLunchDinner
1Banana Oatmeal Pancakes with Orange JuiceTomato-Garlic Lentil BowlsWhite Wine Sauce with Garlic Chicken and Brown Rice
2Oat Flour Pancakes with Skimmed Milk and Orange JuiceBeans Stew with Brown Rice and VeggiesBroiled Scallops Served with a Baked Sweet Potato and a Side of Sautéed Veggies
3Smoked Salmon Avocado Toast with YogurtWhite Bean & Veggie SoupMediterranean Stuffed Chicken with a Simple Side Salad
4Avocado Breakfast Sandwich with Skim Milk or Low Fat YogurtCreamy Pumpkin Pasta Sauce with Penne and a Side of Sautéed Asparagus or Green BeansHomemade Chicken Tacos with Mexican Fried Rice and Beans
52 Hardboiled Eggs with a Slice of Canadian Bacon and Low-Sodium Tomato JuiceTurkey Swiss Roll-Ups with Low Fat Cheese, Coleslaw and a fruitPan-Seared Tilapia with Olive Oil, Asparagus, and Mango-Melon Salsa
6Wheaties with Skim Milk and StrawberriesVegetable SoupSalmon Stuffed Avocado with Mixed Veggies Side Salad and Vinaigrette and Oil Dressing
7Whole Wheat Toast with 2 Eggs, Orange Juice and Skim MilkRoast and Cheese Roll-ups with Italian Coleslaw and a FruitChicken Lettuce Wraps with Shredded Carrots, Olive Oil, and Chopped Almonds

See Also

DASH Diet Recipes Phase 1

DASH Diet Food List

Grapefruit Diet Plan

2500 Calorie DASH Diet Plan