The DASH Diet for Reducing and Preventing Hypertension
The DASH diet (Dietary Approaches to Stop Hypertension) is a set of dietary modifications designed to prevent or treat already established high blood pressure. As a secondary effect, these dietary changes also help lower blood cholesterol levels that predispose individuals to heart and vascular diseases. Other benefits associated with this low-sodium diet include a reduced risk of kidney stone formation and a lower risk of developing type 2 diabetes by helping normalize blood glucose levels.
The DASH Diet for Reducing and Preventing Hypertension
The DASH diet was developed by a group of researchers that included Dr. Donna Ryan and Dr. Catherine Champagne. The study results were published in The New England Journal of Medicine in 1997.
Following an extensive evaluation of the DASH diet principles conducted by the American Heart Association, the following conclusions were issued:
The reduction in blood pressure achieved through the diet led to an approximately 27 percent decrease in the incidence of stroke and a 15 percent decrease in coronary heart disease among those who adopted this eating pattern
The DASH diet resulted in a significant reduction in total cholesterol levels compared to other types of diets
Individuals following this diet showed lower triglyceride levels compared to other restrictive diets, even without limiting carbohydrate intake
Contents
Principles of the DASH Diet
Foods Recommended in the DASH Diet
Foods to Avoid in the DASH Diet
Sample Daily DASH Diet Menu
Weight Loss with the DASH Diet
When Is the DASH Diet NOT Recommended?
Principles of the DASH Diet
According to the principles of the DASH diet, foods rich in fiber, magnesium, potassium, and calcium help regulate blood pressure and prevent the onset of hypertension, while also reducing the risk of acute cardiac events (such as myocardial infarction) and cerebral events (such as stroke).
The diet is based on the consumption of fresh fruits and vegetables, whole grains, and high-quality protein sources. These foods also contribute to lowering serum LDL cholesterol levels.
Foods Recommended in the DASH Diet
The main foods recommended by the DASH diet include:
Fresh fruits and vegetables, which increase fiber intake
Whole grains
Low-fat dairy products
Lean poultry and fish
Beans
Soy
Eggs
Seeds and nuts
Olive oil, rapeseed (canola) oil, and avocado oil, cold-pressed and rich in beneficial fatty acids
Foods to Avoid in the DASH Diet
Foods that increase blood pressure and should therefore be excluded according to DASH diet principles include:
Salt and foods with a high salt content (canned foods, processed meats, cured meats)
Refined sugar, pastries, and saturated fats from junk food
Full-fat dairy products
Eliminating alcohol and sweetened carbonated beverages is another key principle of the DASH diet, contributing both to blood pressure normalization and to the loss of excess body weight.
According to this diet, daily salt intake should not exceed 2,300 mg of sodium (approximately one teaspoon of salt). There is also a more restrictive version of this eating plan that limits sodium intake to a maximum of 1,500 mg per day.
Sample Daily DASH Diet Menu
Examples of snacks between meals that comply with DASH diet principles include fresh fruits such as:
Pears
Grapes
Clementines
Berries, depending on season and personal preference
Plums
Fresh fruits and vegetables consumed abundantly as part of the DASH diet represent an important source of antioxidants that counteract the harmful effects of oxidative stress. Oxidative stress leads to the formation of electrically charged particles known as reactive oxygen species (ROS), which are involved in the development of many chronic conditions, including hypertension.
Weight Loss with the DASH Diet
Although weight loss is not one of the primary goals of this diet, individuals who adopt the DASH eating pattern may notice a reduction in body weight due to decreased salt intake (which reduces water retention), as well as the elimination of sugar and saturated fats.
Studies conducted over nearly 30 years since the implementation of this dietary approach have shown that weight loss is more pronounced in obese individuals who follow the DASH diet compared to normal-weight individuals with hypertension.
On average, the weight lost during the first 12 weeks of the diet represents approximately 6.3 percent of initial body weight.
Maintaining an appropriate body weight helps prevent the progression of atherosclerosis, the main etiological factor involved in acute cardiac and vascular events such as myocardial infarction and stroke. Obesity is a major cause of hypertension, a chronic condition that in turn contributes to the development of heart disease.
When Is the DASH Diet NOT Recommended?
In general, the DASH diet is safe and does not pose major health risks. However, there are certain situations in which this diet should be avoided or modified, based on the recommendations of a nutritionist or healthcare professional, including:
The presence of progressive kidney disease
Coexisting heart failure
Severe hypotension
Certain metabolic imbalances or chronic conditions (such as irritable bowel syndrome) that require specific nutritional adjustments not fully supported by the DASH diet
Advanced age
Beyond its beneficial effect on blood pressure normalization, the DASH diet is also associated with a range of positive health outcomes, including a reduced risk of developing various conditions such as breast and colorectal cancer, type 2 diabetes, gout, chronic kidney disease, and depression.
All of these benefits stem from the high quality of foods consumed as part of the DASH diet, which replaces ultra-processed junk food and sugary carbonated beverages with nutrient-dense, wholesome alternatives.
