8 Important foods of DASH diet for people with hypertension

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In 2010, around 1.39 billion adults lived with hypertension worldwide. This health problem is also responsible for 7.6 million deaths annually which are also13.5% of total deaths.

Besides, high blood pressure was also found as a terrible risk factor of about 54% of stroke and 47% of coronary heart diseases.

Once you experience, frequent nose bleeds, blurred vision, chest pain, abnormal heartbeat, or chest pain, notice that these are one of the warning signs of abnormal blood pressure.

Fortunately, in 1992 National heart, lung, and blood institute (NHLBI) in the US created Dietary Approach to Stop Hypertension (DASH).  

It is composed of dietary diversities with all 8 food groups that are aimed to minimize a mineral called sodium, cholesterol, saturated and trans-fat intake into our body that worsen hypertension.

How can I know that I’m riskier or I have high blood pressure?

Hypertension is blood pressure higher than 140/90 mmHg while riskier people with prehypertension are between 120/80 and 139/89 mmHg.

 Below dietary guideline is expected to lower individual blood pressure to 8 to 3 mmHg in two weeks probably! The serving size of the below foods may vary according to people’s ages, physical activities, or even gender. 

1. Whole Grains

In the DASH diet, the first part should be composed of carbohydrates-rich, foods for reinforcing body energy in form of calories and providing dietary fibers. 

These energy-rich foods should be consumed naturally rather than from industries for the sake of lowered salt content.

The foods include,

  • Whole wheat
  • bread and rolls
  • whole wheat pasta
  • brown rice
  • pita bread
  • popcorn
  • oatmeal
  • quinoa

 2. Fruits

Generally, for the sake of better and long last health, fruits consumption should be of much importance.

Specifically, in a hypertension diet, fruits are rich sources of minerals namely potassium, magnesium, and fibers that contribute to sodium reduction in the body.

Apart from including fruits and vegetables in half of a plate, an individual with hypertension should at least consume fruits 4 times a week.

Some fruits to be included in your meal will depend on the available ones in the individual region such as,

  • bananas
  • pineapple
  • berries
  • oranges
  • pineapple
  • peaches
  • pears
  • grapes
  • melons
  • dried apricots, mangoes, melons, and so on. 

 One of healthy fruits serving size per day expected for hypertension include,

  • 1 medium fruit
  • 1/2 cup cut fresh, frozen, or canned fruit
  • 1/4 cup dried fruit
  • 1/2 cup 100% fruit juice

Juice consumption should be limited to one serving a day.

3. Vegetables

When it comes to DASH foods vegetables come on the list.

Aside from high fibers, zero cholesterol, and unhealthy fats, vegetables play a great role in minimizing high blood pressure by providing essential trace minerals.

As fruits, 4 serving times weekly should be minimal intake to an individual. 

 
Based on the available kind of vegetables you should also include,

  • Broccoli
  • Carrots
  • Collards
  • Kale
  • Lima Beans
  • Potatoes
  • Spinach
  • Squash
  • Tomatoes
  • Asparagus and many others. 

 The serving size suggested is,

  • 1 cup raw leafy greens
  • 1/2 cup chopped raw or cooked vegetables
  • 1/2 cup vegetable juice

 4. Low-fat dairy products

 Low fats milk contains at least 1% fat while skimmed one possesses 0.5% of fats. 

In addition, they are also very crucial in maintaining blood pressure as the rich source of protein and a huge amount of calcium.   

This micronutrient is also helpful in blood osmoregulation through diminishing sodium concentration.

1 percentage fat or non-fat milk, reduced fat cheese, fat free or low fat regular or frozen yogurt are highlighted as one of their perfect sources. The daily serving is suggested to be 2-3 times in the following amounts,

1 cup milk or yogurt

1 1/2-ounce cheese

For patients having lactose intolerance, lactose-free dairy products are also recommended.

 5. Poultry and lean meat or fish   

White and lean meats are good sources of protein and magnesium that are linked with hypertension reduction. 

However, the excessive consumption of fatty meats may increase or worsen hypertension risks.

In addition, these are white meats and others by which fats content had been trimmed off.   

Skinless chicken and turkey come first in the list as 80 percent of their fat content are in the skin! Consumption of 4 ounces per day should be enough served as,

1 ounce cooked meat, poultry or fish

1 egg = 1 ounce serving

Trimming away visible fats on red meat and removing skin from poultry should be also helpful.

6. Legumes and nuts

In case of high blood pressure consuming pulses and nuts were also suggested to be helpful in the DASH diet.

Apart from non-heme protein, they possess magnesium, potassium, and dietary fibers that minimize unhealthy fats absorption and balance sodium ion in the body.

Including, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas and others at least 4 times per week should be effective during hypertension management.

These also food contain phytochemicals and fibers which prevent various cardiovascular diseases and some types of cancers.

Suggested single serving, includes 2 tablespoon seeds, a half-cup cooked beans and peas, and a third of cup nuts.

7. Oil and fats

Twenty-seven percent of total calories needed daily is obtained from fats.

Regarding fats intake, it is also much important to include, 1 teaspoon margarine, 1 tablespoon low-fat mayonnaise, 2 tablespoons light salad dressing, 1 teaspoon vegetable oil (such as canola, corn, olive, or safflower).

Twice to thrice a day is a recommended consumption of fat in DASH.

Warningly, limiting the use of whole milk, cream, eggs, butter, cheese, meat, coconut, and palm oils will reduce the risks of cardiovascular diseases, strokes, and hypertension complications that are associated with excess trans-fats, saturated ones, and higher cholesterol intake.

Unhealthy fats daily intake should not exceed 6 percent of the total calories needed.

8. Dessert, added sugar or sweets

DASH diet does not exclude sweets and added sugar. This is based on the fact that they are a source of energy even though they are less nutritive. 

However, it is recommended to limit sweets intake to at least 4 serving weekly or less. Daily intake is no greater than 1 spoon of the following quantity twice a day.

1 teaspoon soft margarine

1 teaspoon vegetable oil
  • Fruit punch
  • fruit-flavored gelatin
  • hard candy
  • jelly
  • maple syrup
  • sorbet
  • ices cream
  • and other sugars are suggested to be consumed in less amount.

By considering salt consumption, people with high blood pressure should limit intake to 1,500 mg per day. 

Based on nutrition facts the percentage value above 20% for sodium in food labeling is considered high. Try to select foods that provide 5% or less per serving

 Bottom line

DASH diet is a healthy meal guideline that helps in the prevention and management of hypertension and other health concerns such as heart diseases, stroke, cancers, and so on. 

It was designed as a diet approach including mainly fruits and vegetables and low-fat dairy products, moderate intake of poultry, fish, whole, grains, and nuts.

The DASH diet is low in sodium, cholesterol, saturated and total fat, and high in fruits and vegetables, fiber, potassium, and low-fat dairy products, and a variety of foods rich in micronutrients that lower blood pressure, such as potassium, calcium, and magnesium.

Curiously, this meal is expected to reduce systolic blood pressure by 8 mmHg and diastolic blood pressure by 3 mmHg, which could make a great difference in reducing further morbidity and mortality in hypertensive patients.

 Sources 

  1. Approaches, D. et al. (2018) ‘Lifestyle Steps to Lower Your High Blood Pressure’, (68).
  2. Approaches, D. and Hypertension, S. (2015) ‘DASH ( Dietary Approaches to Stop
  3. Association, A. H. (2020) ‘Consequences of High Blood Pressure’, 501(c), p. 15049.
  4. Foex, P. and Sear, J. W. (2004) ‘Hypertension : pathophysiology and treatment’, (June). doi: 10.1093/bjaceaccp/mkh020.
  5. Hermansen, K. (2014) ‘Diet , blood pressure and hypertension’, (June). doi: 10.1017/S0007114500001045.
  6. Padma, V. (2015) ‘DASH Diet in Preventing Hypertension DASH Diet in Preventing Hypertension’, (December), pp. 2–5. doi: 10.5829/idosi.abr.2014.8.2.827
  7. https://pubmed.ncbi.nlm.nih.gov.

 

 

 

 



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