Dash diet for high blood pressure

Hypertension is characterized by abnormally high blood pressure on the walls of the arteries. The diagnosis is usually followed by drug treatment to which it is advisable to add a specific diet. The main focus of the high blood pressure diet, or dash diet, will be to reduce salt intake and maintain an adequate dietary balance to prevent weight gain and cardiovascular events.

The essential points of the dash diet to treat hypertension:

Reduce salt consumption
Choose the right fats to protect the cardiovascular system
Limit alcohol consumption and smoking
Getting back to a healthy weight
Encourage regular physical activity

Benefits of the salt-free diet in case of high blood pressure

The dash diet has many benefits in case of high blood pressure, it allows you to:

Achieve and maintain a healthy weight
Lower blood pressure naturally
Reduce salt consumption
Maintain an optimal nutrient supply
Maintain cardiovascular health
Complete the action of the drug treatment

In addition to the drug treatment prescribed by the doctor that is essential to follow, diet can contribute to lowering blood pressure. First of all, it is necessary to reduce salt consumption at mealtimes.

As high blood pressure is a cardiovascular risk factor, it will also be in our interest to promote fibre and favour fats of good nutritional quality (mainly omega-3). Weight loss will also help to reduce blood pressure, as well as stopping smoking and alcohol, which will preserve the condition of the arteries as much as possible.

Dash diet: dietary recommendations

The dash diet is a set of recommendations aimed at establishing a healthy diet to treat high blood pressure and prevent the risk of cardiovascular disease. It is also important to follow this diet properly to achieve a healthy weight. Overall, the dash diet aims to avoid salt and foods that can affect heart health, and to include more protective foods.

Diet to adopt for high blood pressure

To treat high blood pressure, the diet should be as varied as possible to provide the body with all the nutrients it needs: fibre, Omega-3, quality proteins, etc. Dietary measures should be combined with regular physical activity to strengthen their action.

Fibres

Fibre is best used in the dash diet, it reduces cholesterol levels and has a protective effect on the cardiovascular system. At each meal, it is important to bring one of the following sources of fibre:

Fruits
Vegetables
Whole grain cereals
Pulses

Omega-3

Omega-3s have positive effects on cardiovascular health. They help to thin the blood and regulate blood pressure and also have a very interesting anti-inflammatory effect. At least once a day, one of the following sources of Omega-3 should be included:

Walnut oil
Linseed oil
Rapeseed oil
Mackerel
Sardines
Herring
Salmon
Nuts
Flax and chia seeds

Lean and vegetable proteins

Some sources of animal protein are also sources of saturated fat. Care should therefore be taken to choose foods that combine a good content of protein and good quality fatty acids. As part of the dash diet, the following foods should be included as often as possible for an optimal supply of good protein:

Pulses
Fishes
Seafood products
Poultry without skin
Lean pieces of meat
Tofu
Vegetable milks and soy yoghurt
Milk and skimmed milk and dairy products
Oilseeds

Physical activity

Physical activity helps to fight overweight while promoting a healthy cardiovascular system. It would have very positive effects on the regulation of blood pressure. It is recommended to practice 30 minutes of physical activity per day and to encourage cardio activities of good intensity. Example of a recommended activity in case of high blood pressure:

Quick walk
Running
Nordic walking
Hiking
Bicycle
Dance

Other recommended foods:

Antioxidants
Low energy density foods
Good hydration
Homemade

Diet not recommended for high blood pressure

It is recommended to adopt a more or less strict salt-free diet in case of hypertension. This diet tends to put the cardiovascular system at rest and avoid all foods that could harm it such as alcohol, saturated fats, etc. In addition, it will be necessary to avoid risky behaviour: smoking, physical inactivity or uncontrolled eating.

Salt

The dash diet is a low-salt diet. It is important, first of all, to stop adding salt to dishes or during cooking.

Here is a list of salt-rich foods to avoid when eating for high blood pressure:

Cubed broths
Spice mixtures
Mustard
Cheese (limit to 1 serving per day)
Classic bread
Deli meats
Smoked food
Canned vegetables and fish
Industrial sauces
Industrial salted biscuits (chips for example)

Alcohol

Alcohol has a negative effect on arterial walls. It weakens the walls and, combined with the increase in blood pressure, increases the risk of cardiovascular accidents. It is therefore recommended, as part of a high blood pressure diet, to limit alcohol consumption to one serving per day for both men and women. Red wine seems to be the least harmful alcohol for the heart.

One serving of alcohol is equivalent to:

250ml beer
12,5cl of wine
2,5cl of strong alcohol

Saturated and trans fats

Trans and saturated fats can prevent the beneficial action of Omega-3s. They would also be involved in the process of forming atherosclerotic plaques. Combined with high blood pressure, they therefore increase the risk of cardiovascular accidents. Under the dash diet, we therefore tend to limit the following foods:

Palm oil
Hydrogenated margarines
Industrial products
Prepared dishes
Butter, whole cream
Cheese
Deli meats
Fatty meats
Fried and breaded products
Industrial sauces: mayonnaise, béchamel, etc.
Sweet or savoury pastries, pastries and biscuits
Fast-food, pizza, etc.

Tobacco

Like alcohol, tobacco weakens the arterial walls. Quitting smoking should therefore be one of the first reflexes to have in case of high blood pressure. Do not hesitate to consult a professional to get help during smoking cessation.

Sedentary life

Sedentary lifestyle, in addition to promoting overweight, has a negative impact on the heart. Regular and moderate physical activity would help to regulate blood pressure and improve overall cardiovascular health. We recommend 30 minutes of physical activity a day to be healthy, to achieve this you can:

Take a brisk walk after lunch
Cycling to work
Get off at a stop before your usual transport stop
Take the stairs as often as possible
Organize regular hikes or walks with your friends

Other foods not recommended:

Refined foods
Sweet products

Practical daily tips for following the salt-free diet for high blood pressure

Split the diet and make 1 to 2 snacks during the day, if necessary
Read labels carefully and prefer low-salt products
Start meals with raw vegetables or vegetable soup to be satisfied more quickly
Eat fatty fish at least twice a week
Sprinkle flax or chia seeds on dishes, soups and yoghurts
Prefer starchy foods and wholegrain breads to their classic version
Instead of salt, add herbs and spices to enhance the taste of the dishes
Eat slowly and listen to food sensations
To replace an alcohol-based aperitif, think of tomato juice
Cook homemade as much as possible and avoid industrial or already prepared products