Dash Diet: High blood pressure lowering effect

Not every diet is the primary objective, to let the pounds fall off. After all, some diets are tailored to people with special needs: There are gluten-free diets, there are diets for people with allergies, etc. These people, certain foods or not eating much, and they must adjust their diet accordingly. Another such special diet is the DASH diet was developed in the late 90s. Their main goal is to lower blood pressure. The very name makes clear: “Dash” stands for “Dietary Approaches to Stop Hypertension” (ways to moderate levels by diet high blood pressure). Especially for people with high blood pressure, the diet is recommended.

Risk of high blood pressure (hypertension)

The Dash diet is a good reason: high blood pressure, a major threat to health; Thus, a high blood pressure continuously charged to the heart muscle. The consequence is that the risk of problems to get to the heart is greatly increased.

Thus, a high blood pressure is a major cause for atherosclerosis (hardening of the arteries) which can lead to heart attack and stroke. In fact, it is assumed that each second death is based as a result of heart disease high blood pressure. And the risk is even higher if one is overweight and unhealthy living (for example, consumes a lot of tobacco and alcohol).

It is therefore easy to see how dangerous is hypertension. And that you have to do something about it.

Dash diet for high blood pressure

Here comes the diet comes into play. Its main purpose is not necessarily to reduce body weight (where obesity is reinforcing the effects of high blood pressure and should not therefore be reduced as well). Their aim is rather to lower the blood pressure permanently, so it is not just to the above complications to the heart is.


It is not yet clearly established, why does the Dash Diet. It is believed that the increased concentration of potassium, calcium, magnesium, and fiber in the diet plays a major role. In any event, a day, and include a balanced diet with Dash. It is recommended per day:

7-8 servings of cereals and cereal products
5 servings of fruit
5 servings of vegetables
maximum of 2 servings of meat and fish (lean)
2-3 servings of dairy products (low fat)
2 servings of fat (1 teaspoon oil, butter, etc.)
In weekly view, it should also be 4-5 servings of nuts and legumes, and up to 5 servings of candy (one serving equals 10 grams So half a bar of chocolate per week is allowed).

In the design of each meal you have free choice. One should be careful to distribute the portions throughout the day. So not all portions of grain products to even eat.

Will you lose weight with the Dash diet even further, one need only reduce the grain servings

The benefits of the Dash Diet

The first advantage is that the blood pressure can be lowered in this way. The studies showed in the past: Meanwhile, in the first large study to both the first and the second blood pressure reading in all subjects that ate after the dash principles. In a subsequent study fell from the reduction of blood pressure is even greater, because the subjects did this time a low-salt diet Dash.

In addition to the direct reduction of blood pressure often occur with this diet, the other positive effects: This reduces also the cholesterol (both total cholesterol and “bad” LDL cholesterol). Finally, also decreases the amount of homocysteine ​​in the blood, which is another cause of atherosclerosis. The Dash Diet offers so many advantages for health.

It is also emphasized that this diet is simple to implement. You do not have completely avoiding certain foods, and especially not have to starve. In fact, it can be eaten as much as before, since the weight reduction is not in the foreground.

At the same time, if desired, the Dash diet are associated with weight reduction by automatically picking up less calories than you consume. In this way, both the blood pressure is lowered and the second risk factor for heart disease, obesity fought. The necessary flexibility for different personal goals is thus given.