“What is the ideal diet for people with hypertension?”

If you are one of the many people affected by hypertension (commonly called high blood pressure), you may wonder what the ideal diet is for your condition. The good news is that there are several dietary changes you can make that can help you manage your ailment and improve your overall health.

One of the most recommended diets for people with hypertension is the DASH Diet. DASH stands for Dietary Approaches to Stop Hypertension, and it is a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. This diet is also low in saturated and trans fats, sodium, and added sugars, all of which can contribute to high blood pressure. Globally, several leading cardiac care experts and institutions have given this diet a thumbs up.

For those in India, this DASH Diet and its protocols may adapt very well since most of the food considered healthy, prepared at home, and eaten regularly, matches this diet’s recommendations. You need to ensure you eat the right foods and the right amounts, and cut down on sodium intake (which is one of the main tenets of any hypertension diet).

Let’s explore the foods to eat and avoid, and look at tips for incorporating the best practices and principles of the DASH Diet into your lifestyle.

How did the DASH Diet for hypertension evolve

The DASH Diet was developed by the National Heart, Lung, and Blood Institute (NHLBI) in the 1990s. It was created as part of a study that aimed to determine the effects of diet on blood pressure. The study involved over 450 participants and lasted for eight weeks.

The results showed that this diet effectively reduced blood pressure in people with hypertension. According to Mayo Clinic, it could lower blood pressure in as little as two weeks. Since then, this diet has become one of the most recommended diets globally for people with hypertension.

The AHA has given the DASH Diet a 100 score

The American Heart Association (AHA) has a Heart-Check Food Certification Program to help consumers make healthier food choices. According to First Post, when the AHA ranked ten global diet plans based on which eating habits promote heart health and hypertension much better than others the DASH Diet achieved a perfect 100 rating score.

AHA has attributed this to the fact that the diet includes foods high in potassium, calcium, magnesium, and fiber – such as fruits, vegetables, whole grains, lean protein, and low-fat dairy. It also emphasizes lean meat, poultry, fish, non-tropical oils, whole grains, legumes, nuts, seeds, fruits, and vegetables. Plus, it advises consuming little to no alcohol, added sugar, refined carbohydrates, fatty meats, salt, and saturated fats.

The key principles of the DASH Diet that Indians can adapt

According to Healthline, the DASH Diet emphasizes not just what to eat, but also has protocols that provides guidance on the number of servings of different food groups that should be consumed daily.

The number of servings may vary depending on a person’s caloric needs, age, and activity level. However, the following are broad guidelines for the number of servings in each food group.

A professional dietician your doctor recommends can help you adapt this diet for your regular Indian meals, whether you are a vegetarian or a non-vegetarian.

1. Eat plenty of fruits and vegetables

The diet emphasizes the consumption of fruits and vegetables, which are rich in potassium, fiber, and other nutrients that are beneficial for blood pressure. It recommends 4-5 servings of vegetables per day. These should be a variety of colorful vegetables, such as leafy greens, carrots, broccoli, and peppers.

2. Choose whole grains

The diet encourages the consumption of whole grains because these foods are high in fiber and can help lower blood pressure. About 6-8 servings of grains per day are recommended. At least half of these servings should come from whole grains such as brown rice, whole-wheat bread, and oatmeal.

“The key principles of the DASH Diet that Indians can adapt.”

3. Eat lean proteins

The diet advocates lean proteins which are low in saturated fat and cholesterol. It recommends 6 or fewer servings of lean protein per day, such as chicken, fish, beans, or soya tofu. These should be prepared without added saturated or trans fats.

4. Include dairy products

The diet allows low fat dairy products as these are a good source of calcium, important for proper muscle and nerve function. It recommends 2-3 servings per day of low-fat dairy foods such as milk, curds, and cheese (or paneer).

5. Pick nuts, seeds, and legumes

The diet suggests 4-5 servings of nuts, seeds, and legumes per week. These can include almonds, peanuts, and lentils (dhals). The diet considers these sources of plant-based protein, because they have healthy fats, fiber, vitamins, and minerals.

6. Limit saturated and trans fats

The diet prescribes the consumption of healthy fats while limiting the intake of saturated and trans fats. The recommended amount is 2-3 servings of healthy fats and oils per day, such as olive oil, or other vegetable oils.

7. Limit sweets and added sugars

The diet endorses the consumption of foods that are low in added sugars. In fact, the diet recommends sugar intake to be no more than 5 servings per week. Low-sugar sweets, desserts and beverages are allowed.

8. Limit sodium

Most importantly, the diet recommends limiting sodium intake to no more than 2,300 milligrams daily. According to Healthline, this is not more than one spoonful. This can help lower blood pressure in people with hypertension. This low-sodium feature of the diet is one of its cardinal principles.

Why hypertension diets are very strict about sodium

High sodium consumption is strongly linked to high blood pressure. Sodium is an essential nutrient that helps regulate fluid balance in the body, but when consumed in excess, it can lead to fluid retention, which increases blood volume and puts more pressure on blood vessel walls. Over time, this can lead to high blood pressure.

According to the American Heart Association most adults should consume no more than 2,300 milligrams of sodium per day – and ideally aim for no more than 1,500 milligrams per day. This can be achieved by choosing low-sodium foods, avoiding high-sodium processed foods, and reducing the use of salt in cooking and at the table.

“Why hypertension diets are very strict about sodium.”

Hypertension control can really help your heart

When you have one or more chronic health illnesses such as obesity, cholesterol, diabetes, and hypertension (along with other hereditary factors), they can all have a multiplicative effect on the heart.

In such cases, your diet to control hypertension becomes very important, in addition to the medications your doctor will prescribe to lower your blood pressure. Regular checkups with your doctor will allow you to learn how to change to a better diet that can lower cholesterol quickly, reduce obesity, control high blood pressure, and lower blood sugar levels.

In summary

Managing hypertension involves a multi-pronged approach. You need to get the right medications from your doctor and take them on time as prescribed. You also need to follow lifestyle changes that your doctor advises, including adding the right amount of exercise to your daily regimen, and changing to a hypertension-controlling diet. When you follow diet discipline you show self-care … and that will make you feel empowered and gladden your heart. Stay heart-healthy. Be a Zinda Dil.