DASH diet for controlling hypertension

Dear Donovan,

I have high blood pressure and heard that the DASH diet is good to control levels and also help me lose weight. Is this so? What’s your advice?

The DASH diet (Dietary Approaches to Stop Hypertension) can be seen as a healthy eating plan which is designed to help to treat or prevent high blood pressure (hypertension). Basically, this diet promotes foods that are lower in sodium but higher in potassium, magnesium and calcium — nutrients that will help to lower blood pressure. In addition to lowering blood pressure, the DASH diet is designed to be a well-balanced diet that can be used for most individuals.

The DASH diet is different from many other diets in that it is not a restrictive diet or an aggressive weight loss programme. However, many of the people on the DASH diet have reported 10-35 lbs weight loss in a few months. The diet is simple and suggests the eating of more fruits, vegetables and low-fat dairy foods, as well as more whole grain, poultry and nuts.

In general, there should be limited amounts of sodium, sweets, sugary drinks and red meat on this programme. And research on people on the DASH diet showed that they had lowered blood pressure readings within the first two weeks.

The DASH diet basically comes in two versions — the standard DASH diet where people can consume up to 2,300 mg of sodium a day, then there is a lower sodium DASH diet where they can consume up to 1,500 mg of sodium per day. I would definitely recommend the lower sodium DASH diet for you since you already have hypertension. In addition, since this diet is not very restrictive, you will have to be very careful with portion control, especially since you would also like to lose some weight. Restricting your portions will allow you to reduce your calories and force your body to use up some of your reserve fat. Also, I would suggest that you do some light exercises along with your diet.

Overall, this diet does require some research, focus and discipline, but I am sure you can do it.

Good luck.

We will answer your weight-related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road. Call him at 876- 286-1363. E-mail questions to clarkep@jamaicaobserver.com.