Getting started. Systolic pressure is the blood pressure while the heart is pumping blood, while diastolic is the pressure when the heart is resting between beats. Studies have shown that a diet low in saturated fats can decrease risk of heart disease and hypertension. Also important to note is people who want to lower their blood pressure should combine the diet with other healthy lifestyle approaches to managing hypertension, such as getting more exercise, losing weight, and cutting back on alcohol consumption. High blood pressure, or hypertension, can increase the risk of heart attack, heart failure, stroke, and kidney disease. Mayo Clinic. In other words, DASH can be effective at lowering blood pressure in people with or without metabolic syndrome.
Sodium-rich salt can drive up blood pressure, which puts unnecessary strain on the heart muscle, Rose-Francis says. Saturated fat, on the other hand, can increase cholesterol levels. Also important to note is people who want to lower their blood pressure should combine the diet with other healthy lifestyle approaches to managing hypertension, such as getting more exercise, losing weight, and cutting back on alcohol consumption. According to the Mayo Clinic, the DASH diet calls for eating lots of fresh veggies and fruits, but it requires consuming only a moderate amount of whole grains, as well as lean sources of protein and healthy fats, such as fish and nuts, respectively. Because it emphasizes eating whole foods that are naturally low in unhealthy fats and added sugars, as well as moderate portions, it may also lead to weight loss. There are few drawbacks to the DASH diet. Some people may be troubled by the fact that it does not outline a specific way to lose weight. Other people may find it hard to adjust to eating as much fiber as the DASH diet recommends. It’s a good idea to gradually add high-fiber foods, such as whole grains, fruits, and vegetables, to your diet and drink plenty of water while doing so to help avoid bloating and physical discomfort. Research shows the DASH diet can help lower blood pressure at least in the short term, but longer studies will be needed to determine whether the DASH diet will translate to lower rates of heart disease for those who stick with it over the long term.
High blood pressure is a major health concern in the United States. Centers for Disease Control and Prevention. Can yoga reduce blood pressure? The DASH diet encourages people to eat less sodium. On a typical day on a 2, calorie-per-day DASH diet, a person might eat . If you buy something through a link on this page, we may earn a small commission. But the No.