Stop Hypertension (High Blood Pressure) with DASH Dietary Approach

 

Understanding the DASH Diet and Anti-Inflammatory Foods

DASH Diet Overview

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a well-researched eating plan designed to help prevent or treat high blood pressure. This diet emphasises the consumption of fruits, vegetables, whole grains, and lean proteins while limiting salt, sugar, and saturated fats. The primary goal of the DASH diet is to reduce sodium intake and increase the intake of nutrients such as potassium, calcium, and magnesium that help lower blood pressure, .

Anti-Inflammatory Foods That Help Reduce Blood Pressure

Incorporating anti-inflammatory foods into your diet can further enhance the benefits of the DASH diet. These foods not only help reduce inflammation but also support overall cardiovascular health. Here are some key anti-inflammatory foods that can help reduce blood pressure:

  • Berries: Blueberries, raspberries, and blackberries are rich in antioxidants and can help reduce inflammation.
  • Cherries: Packed with antioxidants, cherries can help lower blood pressure.
  • Pomegranate: Known for its heart-healthy benefits, pomegranate can help reduce blood pressure.
  • Banana: High in potassium, bananas help balance sodium levels in the body.
  • Cantaloupe: This melon is rich in potassium and helps maintain healthy blood pressure levels.
  • Avocado: Full of healthy fats and potassium, avocados support heart health.
  • Olive Oil: A staple of the Mediterranean diet, olive oil has anti-inflammatory properties.
  • Beets and Beet Greens: Beets are high in nitrates, which can help lower blood pressure.
  • Dark Leafy Greens: Spinach, kale, chard, and collards are rich in potassium and magnesium.
  • Potato and Sweet Potato: These tubers are high in potassium and fibre. (When cooked & Cooled, they provide valuable Resistant Starch, as does Cooked and Cooled Rice.)
  • Winter Squash: Varieties like butternut and acorn squash are nutrient-dense and support heart health.
  • Tomatoes: Rich in lycopene, tomatoes can help reduce blood pressure.
  • Beans and Lentils: These legumes are high in fibre and protein, supporting heart health.
  • Whole Grains: Oats, quinoa, whole-wheat bread, brown rice, bulgur, and freekeh are excellent sources of fibre.
  • Nuts and Natural Nut Butters: Walnuts, almonds, and pistachios provide healthy fats and protein.
  • Seeds: Flax, chia, pumpkin, and sunflower seeds are rich in omega-3 fatty acids.
  • Mushrooms: Known for their anti-inflammatory properties.
  • Edamame: These young soybeans are high in protein and fibre.
  • Fermented Dairy: Yogurt and kefir contain probiotics that support gut health.
  • Kimchi: This fermented vegetable dish is rich in probiotics.
  • Spices: Many spices, such as turmeric and ginger, have anti-inflammatory properties.
  • Fish: Fatty fish like salmon, tuna, shrimp, sardines, and anchovies are high in omega-3 fatty acids.
  • Green Tea and Red Bush (Rooibos) Tea: These teas are rich in antioxidants and support heart health and 'Leaky' Gut support.

Checking Labels for Added Sugars

When following the DASH diet, it’s important to be mindful of added sugars, which can contribute to high blood pressure and other health issues. Here are some common names for added sugars to look out for on food labels:

  • Brown sugar
  • Coconut sugar
  • Corn sweetener
  • Corn syrup
  • Dextrose
  • Fruit juice concentrates
  • Glucose
  • High-fructose corn syrup
  • Honey
  • Invert sugar
  • Malt sugar
  • Maltose
  • Maple syrup
  • Molasses
  • Sucrose

By incorporating these anti-inflammatory foods and being mindful of added sugars, you can effectively follow the DASH diet and support your overall cardiovascular health.

1: Mayo Clinic 2: Healthline 3: Wikipedia