This is in line with other studies which reveal that restricting salt intake can reduce blood pressure - especially in those who have high blood pressure ( 10). In people with normal blood pressure, it reduced systolic blood pressure by 4 mmHg and diastolic by 2 mmHg ( 5). These low-salt DASH diet results were most impressive in people who already had high blood pressure, reducing systolic blood pressure by an average of 12 mmHg and diastolic blood pressure by 5 mmHg ( 5). In fact, the greatest reductions in blood pressure were seen in people with the lowest salt consumption ( 9). However, when sodium intake was restricted, the DASH diet lowered blood pressure even further. In studies, people on the DASH diet still experienced lower blood pressure even if they didn’t lose weight or restrict salt intake ( 7, 8). Interestingly, the DASH diet demonstrably lowers blood pressure in both healthy people and those with high blood pressure. People with a blood pressure reading of 140/90 are considered to have high blood pressure. This is normally written with the systolic blood pressure above the diastolic pressure, like this: 120/80. Normal blood pressure for adults is a systolic pressure below 120 mmHg and a diastolic pressure below 80 mmHg. Diastolic pressure: The pressure in your blood vessels between heartbeats, when your heart is at rest.Systolic pressure: The pressure in your blood vessels when your heart beats.Lowers Blood Pressureīlood pressure is a measure of the force put on your blood vessels and organs as your blood passes through them. The diet impacts your body in several ways. However, you shouldn’t expect DASH to help you shed weight on its own - as it was designed fundamentally to lower blood pressure. While rich in fruits, vegetables and lean proteins, it restricts red meat, salt, added sugars and fat.īeyond reducing blood pressure, the DASH diet offers a number of potential benefits, including weight loss and reduced cancer risk. The DASH diet was designed to reduce high blood pressure. The lower-salt version recommends no more than 3/4 teaspoon (1,500 mg) of sodium per day. The regular DASH diet program encourages no more than 1 teaspoon (2,300 mg) of sodium per day, which is in line with most national guidelines. Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces salt intake. The diet is low in red meat, salt, added sugars and fat. That’s why the DASH diet emphasizes fruits and vegetables while containing some lean protein sources like chicken, fish and beans. The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians ( 5, 6). The DASH diet focuses on fruits, vegetables, whole grains and lean meats. Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension - also known as high blood pressure - and reduce their risk of heart disease.
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