DASH eating pattern, ¿what about blood pressure?


DASH eating pattern, ¿what about blood pressure?
2 years ago

According to the American College of Cardiology (ACC) and the American Heart Association (AHA), a normal level of blood pressure should be less than 120/80 mmHg (millimetre of mercury, unit to measure blood pressure) (1). In this article we will revise some dietetic and lifestyle aspects that can help you maintain your blood pressure in a normal range or get you closer to your goal if that´s the case.

Key aspects to help you lower your blood pressure:
• Weight management
• Increase physical activity
• DASH dietary pattern
• Reduce sodium intake
• Increase potassium intake (1)

Researchers have seen that both weight management and an increase in physical activity, especially aerobic exercise, can reduce arterial blood pressure in a significant manner. In people with overweight, weight loss of one kilogram can result in blood pressure reduction of 1mmHg per kilogram lost (1). On the other hand, 90 to 150 minutes per week of aerobic exercise can result in blood pressure reduction of 2 to 4 mmHg in people with normal blood pressure and from 5 to 8 mmHg in people with hypertension (1).

Regarding nutrition, the dietary pattern DASH (Dietary Approaches to Stop Hypertension), has shown to have positive effects in blood pressure reduction up to 3 mmHg in people with a normal blood pressure and up to 11mmHg in people with hypertension (1).

This dietary pattern recommends to include in your diet:
• A lot of vegetables and fruit
• Fat-free or low-fat dairy products
• Whole grains
• Fish, chicken
• Legumes
• Nuts and vegetable oils

The DASH dietary pattern is high in potassium, calcium, magnesium, fiber and protein. Furthermore, it limits food high in saturated, sugary drinks and foods with added sugar (2).
It is recommended for people who suffer from hypertension or are at risk of suffering from it, however, it´s not limited for hypertension prevention and treatment, but it is a healthy eating pattern for the general population.

By: LN Ana Karen Zajur Martínez.



References
[1] Whelton, P. et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Hypertension. 2018; 71: e13-e115.
[2] National Heart, Lung and Blood Institute [Internet]. Bethesda (MD): U.S. National Institutes of Health. DASH eating plan; 2021 December 29. [cited 2022 February 11]. Available from: https://www.nhlbi.nih.gov/health-topics/dash-eating-plan