A Diet to Battle Hypertension: The Concept of the DASH Diet

A Diet to Treat Hypertension

High blood pressure can be a killer. A leading cause of death in the United States is heart disease. While some are genetic, high blood pressure is a culprit. There is medication designed to help treat this condition, but it may not be enough. Lifestyle changes, which include a particular diet, are usually needed.

Over the years there have been numerous diets that have been created to assure weight loss. But there is one that has been recognized as being effective in lowering hypertension.

Hypertension, or high blood pressure, is not a condition anyone wants. It can cause major health concerns or conditions such as heart attacks or strokes. Doctors have warned against them as have nutritionists.

It does this through a change in diet such as a reduction of trans-fats, sodium, alcohol, and a reduction of daily calorie intake.

The diet known as Dietary Approaches to Stop Hypertension (DASH) is one such diet. While there are others that have emerged over the years, it’s DASH that seemingly had more research and studies behind it (let alone, to have "hypertension" in its name). For this reason, DASH is worth examining closely for its benefits. In no way is this a cure for weight loss and hypertension. Instead, it’s one of many programs or procedures that can assist.

For starters, it has a main goal: to lower one’s high blood pressure. It does this through a change in diet such as a reduction of trans-fats, sodium, alcohol, and a reduction of daily calorie intake.

The Scourge of Hypertension

So why the focus on hypertension? This malady is a chronic medical condition in which the blood pressure in the arteries is elevated. This rise in pressure is usually the result of blockages forming in the arteries. Several things can cause this including:

• obesity,
• sedentary lifestyle, or
• an unhealthy diet full of fats, cholesterol, or sodium.

According to the Mayo Clinic, hypertension can have a profound effect on the rest of the body as well as the heart. The brain, in particular, is vulnerable to it. The dangers include:

Damage or narrowing of arteries;

• Aneurysm
• Stroke
• Coronary heart disease such as heart attack.
• Dementia
• Shortness of breath (pulmonary edema)
• Blindness
• Loss of kidney function

In many respects, diabetes type 2 has been associated with hypertension. Those with this condition face a higher risk of heart disease and hypertension, as well.

In a sense, hypertension is a scourge that can lead to serious health problems or death. It’s not something to be taken lightly.

From Heart Patient Treatment to Prevention

As mentioned, DASH was originally designed for heart patients.This was particularly true for those that had gone through heart surgery. However, over the years, it has been expanded to being a preventative agent to help those with some of the first signs of heart problems. This included those with elevated blood pressure.

In many respects, many top agencies were behind the design of this diet. One institute under control of the US Department of Health is the National Heart, Lung and Blood Institute (NHIBI) of the National Institute of Health (NIH), is credited with developing the diet and leading the way when it compiled information gathered from a study that spanned from August 1993 to July 1997. Based on this data, the diet was developed.

Example of its Procedures

Part of its procedure pertains to the amount and type of food used. Food types and services are critical. However, many sites don’t often list specific foods. Often, the diet is fairly rigid and is most likely compiled by researchers and health experts for the patients. In most cases, it requires the dieter to eat a certain amount of servings from each food group. It also suggests the amount of serving for three targeted calorie intake groups: 1600, 2600, and 3100 calories.

One example of the servings is as follows:

• Grain: 6 servings (1600 cal.); 10-11 (2600 cal.); 12-13 (3100 cal.)

The NHIBI does have a complete list of food and servings. Still, these are guidelines and it's often something that will be discussed between doctors and patients or doctor/dietitian and dieter.

Taking on Sodium, Trans-fat and Cholesterol

Another way the diet lowers blood pressure is by reducing the daily in-take of sodium in foods. Sodium has long been suspected of causing hypertension when used in large amounts. The diet plan suggests that the daily sodium intake should be between 1500 mg and 2300 mg per day.

Other rules state that the dieter on this plan must limit their consumption of trans-fat, saturated fat and cholesterol.

Trans-fat is the common name for unsaturated fat with trans fatty acids. This type of fat usually has little, if any benefits for good health. They may raise a person’s chance of getting a coronary heart disease.

Although the diet doesn’t give a specific exercise plan, it does suggest that a person take at least 30 minutes per day to do some form of exercise ...

This type of fat also raises the level of the bad cholesterol known as LDL (Low-density lipoprotein). Often, the body already has cholesterol – HDL (high-density lipoprotein) that helps to lubricate the veins. However, too much, especially LDL, can cause blockage that can lead to coronary heart diseases and strokes.

Although the diet doesn’t give a specific exercise plan, it does suggest that a person take at least 30 minutes per day to do some form of exercise such as brisk walking, weight training, biking or aerobics.

Other items are recommended to be reduced or removed from the dieter’s daily intake. Alcohol consumption, sugar and sugar derivative products are suggested to be limited.

More Needed Than DASH

Up to this point, DASH sounds like the cure-all for everything. In truth, there are other diets that have had high marks for its effectiveness. One such diet is the Mediterranean Diet, which mirrors some of the things DASH offers.

Still, food intake is not the only thing that needs to be gauged. Many dietitians will state that the following are needed:

• Cut down on sugar intake
• Incorporating exercises
• Being prescribed statin drugs such as Lipitor, Crestor or Zocor.

The latter are medications meant to reduce bad cholesterol by lowering its production in the liver. And, considering that those with diabetes are in danger of hypertension, it is not uncommon for doctors to prescribe this medicine.

Also, it’s not surprising that the diet that is often recommended for those with diabetes type 2 is similar, in some respects, to the DASH diet.

Healthy Eating

At the heart of DASH and other effective diet plans is healthy eating. Despite its limitations, the diet also encourages more consumption of certain foods such as fruits, vegetables and low-fat dairy foods. Also, fiber intake found in whole grain products is encouraged. Fiber (also known as roughage) acts as a cleaning system by slowing the absorption of glucose (sugar), trapping carbohydrates, regulating blood sugar, and speeding the passage of foods through the digestive system.

DASH is the result of research. And its intent is to lower blood pressure. Lower blood pressure means the blood circulation system is running smoothly without any blockage. Also, DASH is a diet designed to decrease the calories and servings of food in order to promote healthy living.

Hypertension has the potential of being a serious condition, but, with the help of DASH, it can be controlled, and possibly reversed, if one is to follow its guidelines.

Work Cited:

1. Mayo Clinic (retrieved 2025): “High blood pressure dangers: Hypertension's effects on your body”
2. Anderson, Michelle (2010): “DASH Diet Guideline”: Love to Know.Com
3. National Heart, Lung and Blood Institute of the National Institute of Health (2010): “Your Guide to Lowering Your Blood Pressure with DASH –How Do I Make the DASH?"
4. DASH Diet .Org. (retrieved 2010)”: “The DASH Diet Eating Plan"