DASH - the diet against high blood pressure

If you follow the dietary recommendations of recent years, the DASH diet repeatedly catches your eye. DASH stands for „Dietary Approach to Stop Hypertension“, which translates to „Dietary Approach to Curb Hypertension“. This dietary form aims to specifically curb high blood pressure. The development of this method involved, among others, the National Heart, Lung, and Blood Institute (NHLBI) of the USA.

The U.S. news magazine „U.S. News & World Report“ has already awarded the DASH diet the title of „best dietary method“ for the eighth time in its annual ranking of the best diet and nutrition methods. Because in addition to lowering blood pressure, pounds also drop.

The DASH diet is not to be understood as a diet for a certain period but rather as a dietary change towards a low-fat and low-cholesterol diet rich in fruits and vegetables, while simultaneously reducing salt. The latter is a hallmark of this dietary form. Instead of salt, spices and herbs are used in pots, pans, and bowls.

Salt reduction against high blood pressure

The meal plan mainly consists of vegetables and fruits. Lean dairy products and fish, as well as whole grains, are also included. When it comes to fats, care is taken to ensure they are as unsaturated as possible. Therefore, plant oils such as olive, rapeseed, or nut oils are used. Nuts and avocados also provide a good source of healthy fats.

Those who cannot give up meat can supplement their meal plan with lean poultry.

Since animal fats, alcohol, and red meat raise blood pressure, these are just as absent from the DASH meal plan as sugar, sweets, hydrogenated fats, and of course, salt.

However, the dietary change is not necessary overnight but should happen gradually to make it easier to adapt to the altered meal plan. Since no meals are skipped and snacks in between are also possible, there are no feelings of hunger. Protein-rich foods and whole grains also prevent the stomach from growling.

While the DASH diet names unhealthy foods, it does not completely ban them. It highlights that these foods negatively affect the body and should therefore only be consumed in very small amounts. Similarly, salt is not entirely eliminated from the diet but restricted.

The list of unfavorable foods includes

animal fats, such as those found in fatty meats, bacon, cream, and the like, hydrogenated fats like palm oil, alcohol, sweets, sugary foods, convenience foods, and red meat.

Favorable foods include

Favorable foods for healthy blood pressure

good, unsaturated fats from plant oils like nut, rapeseed, or olive oil, nuts, avocados, and vegetables (for example, beets), fruits, herbs, lean dairy products and fish, whole grains, and for those who cannot give up meat - lean poultry.

Sources

By Sabine Croci. This article is medically reviewed. Last updated (03/2024).
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DASH - the diet against high blood pressure

The list of unfavorable foods includes

Favorable foods include

Sources

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