DASH to Better Blood Pressure
On the heels of Minority Health Month is High Blood Pressure Awareness Month. Chances are, you know someone in your immediate circle that has high blood pressure. Heck, it could be you!
According to the CDC, 47% of US adults have high blood pressure and sadly, over half (24%) have uncontrolled hypertension-the leading cause of heart disease and stroke. 1
Age, sex, race, and heredity all play a role in the development of high blood pressure and are out of our control. The older we get, the more likely we are to develop this deadly disease. Adults over the age of 60 have a 74% prevalence of hypertension. The DASH diet remains important for this reason.
DASH to Better Blood Pressure
Thankfully, health is in your hands. DASH (Dietary Approaches to Stop Hypertension) is one of the most well-researched, safe, and effective diets to help lower blood pressure. Since its development and inception in 1997, more studies have come out in support of the DASH diet.
A recent meta-analysis of randomized controlled trials showed that DASH was effective in lowering blood pressure in both hypertensive and normotensive adults. The effect was more profound in adults under the age of 50 and in those consuming less than 2400 mg of sodium per day. 2 Reducing sodium is just one of the tenets of the DASH diet but one of the most important.
One study found that when subjects followed a DASH diet along with a sodium restriction of 50-100 mmol/day (between 1200-2300 mg sodium), blood pressure was reduced by 20%, and markers of cardiac injury were also reduced. DASH alone reduced inflammation in the study participants. 3 Cutting out processed foods, frozen meals, fast food, and salty sauces and snacks are effective ways to reduce sodium.
As mentioned above, reducing blood pressure is important to stave off cardiovascular disease. A recent study evaluating the 10-year risk of cardiovascular events found that compared to a typical American diet, DASH and diets high in fruits and vegetables lowered 10-year ASCVD atherosclerotic cardiovascular disease) risk scores by nearly 10% in 8 weeks. 4
Reduction by Addition
In addition to consuming less sodium, added sugar, and saturated fat, adding foods high in potassium, calcium, and magnesium is important for reducing blood pressure. The DASH diet advises 10 servings of fruits and vegetables per day. 5
Think beyond bananas when you want more potassium. Potassium is also found in dark, green leafy vegetables and orange fruits and vegetables. Some examples include broccoli, Brussels sprouts, collard and mustard greens, kale, and spinach. Apricots, cantaloupe, dates, kiwi, mangoes, papaya, peaches, nectarines, and citrus fruit also provide potassium.
Calcium is found in dairy products, fortified non-dairy products including almond, oat, and soymilk, and green leafy vegetables such as broccoli, collard and mustard greens, kale, and spinach. Calcium-fortified orange juice is another source of dietary calcium.
Magnesium is present in a variety of foods like rolled oats, whole grain bread and cereals, nuts, seeds, dried beans, and legumes. Cocoa, peas, and lima beans also provide magnesium.
If getting 10 servings per day of fruits and vegetables seems daunting, below are 10 easy ways to do it:
· Add chopped apricots, dates, or raisins to your morning oatmeal.
· Layer Greek yogurt with melon and chopped nuts or seeds.
· Enjoy hummus and fresh veggies for a mid-day snack.
· Include chickpeas, black beans, or kidney beans in your lunchtime salad.
· Add diced tomatoes, onions, and spinach to your pizza.
· Use bagged coleslaw as a side dish or to top tacos.
· Add orange juice and chopped nuts to mashed sweet potatoes.
· Enjoy a banana or apple with peanut or almond butter.
· Add fresh or frozen chopped spinach to soup, stew, or sauce.
· Enjoy seasonal fruit after meals such as berries, citrus, melon, or peaches.
Lisa Andrews, MEd, RD, LD
References
1. Products - Data Briefs - Number 364 - April 2020 (cdc.gov)
2. Filippou CD, Tsioufis CP, Thomopoulos CG, Mihas CC, Dimitriadis KS, Sotiropoulou LI, Chrysochoou CA, Nihoyannopoulos PI, Tousoulis DM. Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2020 Sep 1;11(5):1150-1160. doi: 10.1093/advances/nmaa041. PMID: 32330233; PMCID: PMC7490167.
3. Stephen P. Juraschek, MD, PhD Lara C. Kovell, MD Lawrence J. Appel, MD, MPH Edgar R. Miller, III, MD, PhD Frank M. Sacks, MD Alex R. Chang, MD, MHS Robert H. Christenson, PhD Heather Rebuck, MS Kenneth J. Mukamal, MD, MPH, MA Effects of Diet and Sodium Reduction on Cardiac Injury, Strain, and Inflammation: The DASH-Sodium Trial. J Am Coll Cardiol. 2021 Jun, 77 (21) 2625–2634
4. Jeong SY, Wee CC, Kovell LC, Plante TB, Miller ER 3rd, Appel LJ, Mukamal KJ, Juraschek SP. Effects of Diet on 10-Year Atherosclerotic Cardiovascular Disease Risk (from the DASH Trial). Am J Cardiol. 2023 Jan 15;187:10-17. doi: 10.1016/j.amjcard.2022.10.019. Epub 2022 Nov 29. PMID: 36459731.