Just a Dash of Salt

Learn how the DASH diet can lower blood pressure

More than just a way to shed unwanted pounds, the DASH diet is an “ounce of prevention” for a host of chronic health problems, including its namesake: hypertension. DASH stands for Dietary Approach to Stop Hypertension and it’s been shown to keep blood pressure in check, even lowering it within a matter of weeks when combined with regular physical activity and other lifestyle changes. How?   

There’s no magic ingredient, no pill to swallow.

In fact, the DASH recommendations are not a far cry from those you’ve been hearing for some time. “The approach to good nutrition really hasn’t changed much,” says Mary Lou Perry, Nutritionist for the University of Virginia's Heart and Vascular Center. “The primary goal [of DASH] is to treat hypertension, but it would be a good fit for everybody because it incorporates all of the elements of good nutrition.”

That is, fruits and vegetables remain an integral part of a healthy diet, along with whole grains, lean meats, fish, nuts and legumes. Still not part of the eat-right equation … super-size portions, excess fat, sugar and sodium.

Get Super Nutrients

Perry says that about 80 percent of the population does not get the recommended daily servings of fruits and vegetables. And yet, for the 73 million Americans with hypertension, fruits and vegetables, along with low- or non-fat dairy, are essential because they contain magnesium, potassium and calcium, which are known to reduce blood pressure. “Even if you don’t get the full DASH-recommended serving of fruits and vegetables, you will benefit from the diet because you’re getting more of these nutrients than you did before,” says Perry.

Shake Your Salt Habit

For those who battle hypertension, the National Heart, Lung and Blood Institute (NHLBI) found in studies that following the DASH eating plan and further reducing dietary sodium is most effective for significantly lowering blood pressure. Standard DASH menus are lower in sodium (about 2,300 mg) than what the average American consumes each day (between 3,300 and 4,200 mg). Reducing sodium further (to 1,500 mg) takes blood pressure even lower.

Avoid Prepackaged Foods

But cutting out the salt can be a challenge these days. “When 77 percent of sodium comes from processed foods – not just salt at the table – it’s hard to meet the recommended sodium levels,” says Perry. “The food industry has been called upon to make some changes.” Until that happens, Perry says it’s best to avoid processed foods altogether if possible. “Just making a change from Rice-a-Roni to brown rice will help reduce sodium,” she says.

Small Steps to Success

As with any health goal, your best bet for success is to make gradual changes. “Take slow steps and do what’s best for you,” says Perry. “It’s really not just a diet; it’s a lifestyle change – you have to move more and eat differently.”

To kick-start your DASH diet, try this SMART goal for the week: Eat at least one fruit at every meal, eat a vegetable as a snack and then have a large portion of veggies at dinner.