DASH deit

The most compelling evidence in support of diet as a means of controlling blood pressure comes from two trials sponsored by the National Institutes of Health. Together the studies are known as the DASH diet.
The first study, carried out in 1997, was called “DASH” for Dietary Approaches to Stop Hypertension. It found that blood pressure level could fail significantly with an eating plan low in total fat, saturated fat, and cholesterol, and rich in fruits, vegetables, and low-fat dairy products. The diet was shown to prevent hypertension and in some cases reduce blood pressure as much as an antihypertensive drug. Results were seen within two weeks, and benefits remained eight weeks later regardless of a person’s gender, ethnicity, or starting blood pressure.

The DASH diet provides foods that are high in fiber, calcium, magnesium, and potassium, all of which have been associated with lower blood pressure. It is also low in saturated fat. The diet calls for eating 8 to 10 servings of fruits and vegetables and 2 to 3 cups of low-fat dairy foods daily. Here are the broad DASH guidelines you can follow in menu planning:

•Grains and grain products: 7 to 8 servings daily
•Fruits and vegetables: 4 to 5 servings of each daily
•Low-fat or nonfat dairy foods: 2 to 3 servings daily
•Meats, poultry, and fish: 2 or fewer 3-oz (85-g) servings daily
•Nuts, sees, or legumes: 4 to 5 servings per week
•Fats: 2 to 3 servings daily; avoid saturated fat
•Sweets: 5 per week

DASH-sodium trial
A follow-up trial, held in 2000, examined whether reducing salt could enhance results even more. Sodium in table salt and in other foods can raise blood pressure by causing the body to retain water thereby increasing blood volume and thus blood pressure. Sodium also causes small blood vessels to constrict. This study showed that the DASH diet combined with salt reduction was superior to either strategy alone. All the participants benefited from limiting their salt intake.