The DASH diet which stands for Dietary Approaches to Stop Hypertension was developed in the 1980s by the National Heart, Lung, and Blood Institute at the National Institutes of Health (NIH). The first research publication was in 1997 with the original study testing whether a dietary pattern could reduce blood pressure as successfully as drugs. The answer was yes, the DASH diet has been shown to lower high blood pressure and prevent heart disease, stroke, diabetes, and even some forms of cancer (NIH, 2006). It has been recognized as one of the best sustainable ways of life in the world. In 2021, the DASH diet has tied for #2 out of 40 diets for “Best Diets for Healthy Eating” as well as “Best Heart-Healthy Diets” by U.S. News & World Report (2022).
The DASH diet incorporates foods that are nutrient-dense such as whole grains, low-fat dairy products, vegetables, fruits, herbs and spices, as well as fish, poultry, beans, nuts, and healthy oils. Foods that are lower in sodium (salt), rich in potassium, magnesium, and calcium (see charts for list of foods), all micronutrients that help lower blood pressure.
What is a Diet?
The word “diet” comes from the Greek word diaita – which is a noun derived from the verb diaitasthan, meaning “to lead one’s life” or “a way of life”. As “a way of life” it includes factors other than diet that can have a big impact on health outcomes. For example, regular exercise, sleep pattern, stress level, social support system and more. Therefore, a diet is not a short-term action, a diet is the way you comfortably live your life and should make you healthier. It should not be so restrictive that you feel bad about yourself if you don’t follow it religiously.
What is Blood Pressure?
Blood pressure is the force of blood against the walls of arteries and veins. It shows how your heart is functioning to move blood through your arteries and veins. Imagine water going through a hose. Throughout the day blood pressure rises and falls. When blood pressure stays elevated over time, it’s called high blood pressure. The medical terminology for high blood pressure is hypertension.
An elevated or high blood pressure is a sign that your heart is working harder to move blood around your circulatory system. If your blood pressure is mildly elevated, you may be able to reverse it through changes to your diet, especially with the DASH diet, it can lower blood pressure in as little as two weeks (Mayo, 2021). Incorporating regular physical activity that gets your heart beating a little faster (Heller, 2018).
High blood pressure is dangerous because it makes the heart work too hard and contributes to atherosclerosis (hardening of the arteries). It usually has no warning signs or symptoms. You may have it and don’t know – it is a silent killer. High blood pressure increases the risk of heart disease and stroke, which are in the top 10 leading causes of death among Americans and Haitians (CDC, 2021; Findley, 2017). African Americans are at higher risk to develop high blood pressure. More than half of Black men and women have hypertension and only 20% have it under control. High blood pressure also can result in other conditions, such as congestive heart failure, kidney disease, and blindness (WebMD, 2021).
If you have ever had your blood pressure measured, the result is given in two numbers: a top number and a bottom number.
The bottom number is called your diastolic blood pressure. This number represents the force of blood through your blood vessels in between heartbeats, while your heart is resting.
List of foods that are included in the DASH eating plan:
The DASH eating plan requires no special foods, it instead provides overall nutritional goals. The DASH diet recommends eating:
Vegetables, fruits, and whole grains
Fat-free or low-fat dairy products, beans, nuts, fish, poultry, and vegetable oils
Limited amount of foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limited intake of sugar-sweetened beverages and sweets
Overall, when following the DASH eating plan, it is important to choose foods that are:
Low in saturated and trans fats
Rich in potassium, calcium, magnesium, fiber, and protein
Lower in sodium
The foods listed in the DASH food plan are foods we are familiar with. I believe most people have an idea of what to eat, they just may not have the proper tools to make good choices for several reasons. Taking into account the social determinants of health and their impact on health-promoting behaviors. My advice is to continue to visit your doctor, take your medication as prescribed, if your diet or eating pattern is making you sick, or too difficult to follow due to restrictions, talk to a dietitian or health care professional who can help. You need to reconsider what you are doing if it doesn't work. Especially if it doesn’t incorporate your favorite foods, including foods from your culture. You really need to be open to change in order to adopt new ideas about healthy eating patterns.
Thank you for taking the time to read this post, contact me if you have any questions or concerns.
Bid,
References:
American Academy of Family Physicians: "High Blood Pressure: Things You Can Do to Help Lower Yours."
CDC. (2022). Leading Causes of Death in the USA. CDC. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
Findley, J. (2017). Leading Causes of Death in Haiti. World Atlas. https://www.worldatlas.com/articles/leading-causes-of-death-in-haiti.html
Heller, M. (2018). The DASH Diet Mediterranean Solution. The Best Eating Plan to Control Your Weight and Improve Your Health for Life.
Mayo Clinic. (2021). Nutrition and Healthy Eating. DASH diet: Healthy eating to lower your blood pressure.
NIH. (2006). National Heart, Lung, and Blood Institute: "Your Guide to Lowering High Blood Pressure." https://www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf
U.S. News & World Report. (2022) “Best Diets for Healthy Eating” and “Best Heart-Healthy Diets”. Retrieved from https://health.usnews.com/best-diet/best-healthy-eating-diets
WebMD (2021). “High Blood Pressure in Blacks”. Retrieved from https://www.webmd.com/hypertension-high-blood-pressure/guide/hypertension-in-african-americans
Comments