When it comes to maintaining cardiovascular health and managing blood pressure, diet is integral. Research shows it is one of the most powerful things we have inside of our control when it comes to reducing our risk of CVD and heart disease.
The DASH diet, or Dietary Approaches to Stop Hypertension, is a diet which is revered by nutrition professionals across the world for its impact on reducing the risk of one of our biggest killers, cardiovascular disease.
What is the DASH diet?
The DASH diet is a diet which focuses on changing dietary patterns to encourage reduced blood pressure (hypertension) and reducing CVD risk. It encourages the consumption of foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while limiting foods high in sodium, added sugars, and unhealthy fats. Within this diet, there is a specific focus on increasing the consumption of certain micronutrients which play a key role in managing blood pressure, such as calcium, potassium and magnesium, whilst reducing those nutrients which will increase blood pressure, primarily sodium.
The primary goal of the DASH diet is to help reduce hypertension, but it’s general eating patterns are also promoting of better cardiovascular health overall, as well as reducing the risk of other lifestyle related diseases such as type 2 diabetes.
The principles of the DASH diet
- High in fruits and vegetables
The DASH diet encourages eating a wide variety of fruits and vegetables. These foods are rich in fibre, vitamins, minerals, and antioxidants, all of which contribute to better blood pressure control and heart health. In particular, fruits and vegetables are specifically abundant in potassium, which is one of the most important nutrients to help lower blood pressure, as it has the opposite effects of sodium. Typically, the minimum of 5 portions (80g each) of fruit and veg per day is recommended, but the more you can eat, the better, particularly of high potassium options such as potatoes, Swiss chard, spinach and other leafy greens. - Whole grains over refined carbohydrates
Whole grains like oats, brown rice and ancient grains such as quinoa, amaranth or buckwheat are essential in the DASH diet. They can offset the impact of refined carbohydrates which are often overeaten, whilst providing a good source of fibre, which can help with cardiovascular health as it can reduce your blood cholesterol. 2-3 portions (the size of your fist) per day is ideal. - Lean proteins and plant-based proteins
Instead of red meats or fatty cuts of meat, the DASH diet encourages lean proteins like skinless poultry, fish, and plant-based proteins like beans, lentils, and tofu. Aim for 2 or fewer servings of lean meat, poultry, or fish per day, with at least 4-5 servings of beans or lentils each week. Ideally, you should aim to have 1-2 portions of oily fish per week (120g is approximately a portion) for the omega-3 content. I also like to combine the recommendations of the Portfolio diet with the DASH diet here, recommending at least 1 portion of soy protein (from tofu, tempeh or soy milk/yoghurt) for it’s cholesterol reducing properties. Essentially, aim for a portion of protein at each meal. 1-2 of these portions can be lean, animal based proteins, 1 should be soy, and the other should be beans or lentils. - Low-fat dairy products
Dairy products are an important source of calcium, which helps regulate blood pressure. The DASH diet recommends 2-3 portions of low-fat or fat-free dairy products daily, such as milk, yoghurt, or cheese. A portion would be 200mL milk, 125g of yoghurt, or 30g cheese. If you prefer, you can have dairy-free alternatives; however, it is vital you ensure they are fortified with calcium, or you will not see the benefits. - Nuts and seeds
Nuts and seeds are encouraged on the DASH diet as they contain a great balance of healthy fats. Some, such as flax, chia or walnuts, also contain a high proportion of ALA omega-3 fats, which is also beneficial for heart health. 30g per day is recommended for the average person. - Reduce salt intake
The vast majority of people eat far too much salt (approximately 8.4g/day), which is our primary source of sodium. Sodium raises blood pressure significantly by drawing water into the blood vessels, increasing blood volume. General recommendations, and the recommendations followed in the DASH diet, are that we should eat no more than 6g salt per day. To achieve this level, most people will have to reduce the amount of pre-packaged or ultra-processed foods they are eating, alongside reducing the addition of salt into their cooking. - Healthy fats
Not all fats are bad for you; in fact, mono and polyunsaturated fats are health promoting. Instead of saturated fats found in animal products and processed foods, aim to get your fat sources from healthier alternatives, such as olive oil, avocado, and fatty fish like salmon. You do not need to eat low fat; you just need to switch where you get your fats from. Include these with every meal. - Limiting sweets and sugary drinks
Believe it or not, but research shows that sugar consumption can impact our heart health almost as much as saturated fat consumption can. Sugary snacks, sweets, and soft drinks should be limited on the DASH diet. The occasional sweet is fine, but overall consumption should be kept to a minimum. Ideally, sweet foods should make up no more than 5% of your daily caloric intake.
How to Get Started on the DASH Diet
- Start slow
If you’re used to a diet high in processed foods or sodium, the transition to DASH can be challenging. Start by gradually incorporating more fruits, vegetables, and wholegrain carbohydrates into your meals. You can also begin by reducing your salt intake step-by-step, as your taste buds will adjust over time. - Plan your meals
Meal planning is key to sticking to the DASH diet. Try to plan your meals and snacks ahead of time to ensure you’re meeting the dietary recommendations. Batch cooking and preparing healthy snacks (like fruit, yoghurt, and nuts) can help you stay on track. - Monitor your salt intake
Be mindful of the salt content in your food. Aim to keep your sodium intake below 6g per day; however, if you have hypertension already, you can aim to get this even lower. This can be achieved by avoiding processed foods and using fresh herbs and spices for flavouring instead of salt. Avoid seasoning at the pan or at the table, and try and prepare foods fresh. - Stay hydrated
Drink plenty of water throughout the day, especially if you’re increasing your fibre intake from fruits and vegetables, as it can make you constipated. Staying hydrated supports digestion and helps maintain overall health. - Exercise regularly
While the DASH diet focuses on food, combining it with regular physical activity can amplify its benefits. Aim for at least 150 minutes of moderate exercise, like brisk walking, cycling, or swimming, per week.
Health benefits beyond blood pressure
While the DASH diet was originally designed to help lower blood pressure, its benefits extend beyond hypertension. Some additional health benefits include:
- Weight loss: Due to its emphasis on whole foods and low-fat options, the DASH diet can help with weight loss, especially when combined with regular physical activity.
- Improved blood sugar control: The focus on whole grains, legumes, and lean proteins can help stabilise blood sugar levels, which is beneficial for people with type 2 diabetes or those at risk.
Final Thoughts
The DASH diet offers a practical, sustainable way to improve heart health, reduce blood pressure, and manage weight. By prioritising whole foods, lean proteins, and healthy fats, and cutting back on sodium, sugars, and unhealthy fats, you’ll be on your way to better health.
Remember, it’s not about making drastic, short-term changes; it’s about creating long-term habits that support your wellbeing. Start small, be consistent, and you’ll likely start to see significant improvements in your health, energy levels, and overall quality of life.
If you’re considering the DASH diet, it’s always a good idea to consult with a dietitian, to make sure it is right for you and find a way to incorporate DASH principles into your life. If you are interested, book a discovery call with me now to see how I can help you make your diet more DASH friendly.
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