Prevent or Control High Blood Pressure with the DASH Diet

May is Hypertension Awareness Month, an annual emphasis to spread awareness of the hidden dangers of high blood pressure, as well as ways to combat this condition, often dubbed “the silent killer.” 

High blood pressure has no substantial symptoms until it reaches seriously dangerous levels. The only way to accurately know your blood pressure health is through regular testing. 

Cardiologist and internal medicine specialist César R. Molina, M.D., FACC, and our team in Mountain View, California. are your partners when it comes to diagnosing and treating hypertension, a major predictor and risk factor for heart disease. 

A positive step you can take today, regardless of your current blood pressure level, is adopting the Dietary Approaches to Stop Hypertension eating plan, commonly referred to as the DASH diet. 

You can control or prevent high blood pressure through the foods you eat, along with other lifestyle changes and, if necessary, medical treatment. The DASH diet is the place to start and the foundation on which you can build your hypertension management plan. 

Why DASH? 

High blood pressure is a leading contributor to heart disease, as is high cholesterol in the form of low-density lipoproteins (LDL) in your blood. DASH presents a way to adjust the foods you eat to minimize factors that negatively affect blood pressure while simultaneously reducing foods that can raise LDL cholesterol levels. 

The DASH eating plan includes priorities like: 

• Boosting important minerals such as calcium, magnesium, and potassium
• Prioritizing fruits, vegetables, and whole grains
• Choosing low or no-fat dairy products
• Including controlled portions of lean proteins like fish and poultry
• Increasing plant-based proteins and fiber in the form of beans and nuts
• Choosing healthy, unsaturated fats
• Reducing sodium and sugar intake 
• Moderating alcohol intake to one and two drinks daily, for women and men respectively

It’s easy to see that the DASH diet retains a wide range of tasty options while focusing your priorities on healthy food options to include and harmful dietary elements to avoid or limit. 

Portions and proportions

The DASH diet isn’t a limiting eating plan. It has plenty of versatility and room for personal preferences. There are many DASH-based menu ideas online, and you can build your own menu around the suggested daily servings of dietary components. 

To build a 2,000-calorie daily menu, follow these recommendations: 

• Fruits: 4-5 servings per day
• Vegetables: 4-5 servings per day
• Grains: 6-8 servings per day
• Low-fat dairy: 2-3 servings per day
• Lean fish, meat, or poultry: 6 one-ounce servings or less per day
• Healthy fats and oils: 2-3 servings per day
• Nuts, seeds, and legumes: 4-5 servings per week
• Foods with added sugars and sweets: 5 or less servings per week

Do your research to understand serving sizes. For example, a serving of vegetables may be a cup of leafy greens or half a cup of raw or cooked vegetables. 

Call or click to schedule an appointment with Dr. Molina today to learn more about controlling or preventing hypertension, including adding physical activity and/or medication to reach healthy targets.