The DASH diet, short for Dietary Approaches to Stop Hypertension, stands as a testament to the power of nutrition in managing and preventing hypertension as well as other health conditions. It emerged from the collective efforts of several researchers, including Dr. Lawrence J. Appel, Dr. Frank M. Sacks, and their teams, who sought to find dietary solutions for hypertension.

Dr. Sacks, a prominent figure in nutrition research, contributed significantly to the formulation of the DASH diet. However, it's essential to note that the diet's principles are deeply rooted in the broader context of a whole food, plant-based approach to eating.

The creation of the DASH diet can be traced back to studies aiming to comprehend the intricate relationship between diet and hypertension. Researchers observed that populations consuming diets rich in fruits, vegetables, whole grains, and bean/legume proteins had  lower blood pressure levels than other diets. This realization spurred the exploration of a dietary pattern that could mimic these benefits and aid in managing hypertension, hence the DASH diet was born.

The studies conducted to develop and validate the DASH diet didn't occur in isolation; they were heavily influenced by the body of evidence supporting the health benefits of a plant-centric eating pattern. These studies focused on how specific dietary components, such as potassium, magnesium, calcium, fiber, and a multitude of other vitamins and nutrients  found abundantly in plant-based foods, could positively impact blood pressure.

In essence, the DASH diet is a refined, more adaptable form of a whole food, plant-based diet. It emphasizes the consumption of fruits, vegetables, whole grains, and lean animal and plant proteins while limiting processed foods, saturated fats, and added sugars. By promoting these food groups, the DASH diet embodies the core principles of a plant-based approach, albeit in a more palatable manner for many individuals.

The beauty of the DASH diet lies in its adaptability and practicality. It offers a balanced, flexible framework that can accommodate various dietary preferences while focusing on nutrient-dense, heart-healthy foods. This adaptability has made the DASH diet a widely recommended approach not only for managing hypertension but also for promoting overall health and preventing chronic diseases.

However, it's crucial to recognize that while the DASH diet is a valuable tool, it's not a one-size-fits-all solution. Individual factors and health conditions may require modifications or personalized approaches. Nonetheless, its foundation in the principles of a whole food, plant-based diet underscores the immense potential of plant-centric eating in fostering optimal health.

(continue reading below to learn the 5 Ways to Create Balance to Live a Healthier Lifestyle and Lower Your Blood Pressure)

The Holistic Approach to Health Always Wins

There are hundreds of studies showing that the DASH diet, Mediterranean diet, Whole Food Plant-Based diets, and other plant-centered diets all help to lower blood pressure numbers. It’s not a debate of which is best. The best one is the one that you choose that works for you and your lifestyle. Once you choose though it’s your responsibility to stick to it to get results.  

The Compound Effect

Want even better results? Incorporating exercise, calorie restriction, and mindfulness practices creates balance and flow into your life, and keeps you in an overall more relaxed state.  We are constantly in a mode of stress in this world we live in.  Creating balance can prevent stress and blood pressure spikes. Below are some tips to create balance for a healthier lifestyle.

5 Ways to Create Balance to Live a Healthier Lifestyle and Lower Your Blood Pressure

1. EAT MORE FRUITS AND VEGETABLES

You are probably thinking “I already know that”, but the question is are you eating 6-8 servings of leafy greens, other vegetables, and fruits? Just like the hundreds of people I’ve worked with, something clicks when I tell them, “Your body knows exactly what to do when you give it what it needs to heal and thrive”. 

Focus on adding and not subtracting foods to our new way of eating. Fruits, vegetables, and leafy greens are loaded with the vitamins, minerals, and fiber our body needs to function optimally. Juicing is one jam packed way to get these into your cells.  Does it make sense that a healthy-gut is an indicator of a healthy body? Your gut health impacts every system of your body, including your cardiovascular system. Eating a balanced diet of whole plant-based foods, keeping stress in check, and adding some probiotics into your regimen are a few simple ways to support your gut health. Learn more about the relationship between gut health and blood pressure by clicking here.

Do you need help implementing a blood pressure friendly diet? Download the Core Four Way of Eating e-book. And if you are ready to go even further, you can join the 30-Day Lowering Blood Pressure Challenge and get an accountability call with a certified Integrative Nutrition Health Coach that can answer any burning questions you have.

2. DRINK MORE WATER

Make it a goal to get half your body weight in ounces of water.  Hydration plays a key role in blood pressure management.  So drink more water and cut back on sugary drinks and caffeinated beverages which causes you to dehydrate. Dehydration has many negative outcomes like the release of hormones that cause blood vessels to constrict causing high blood pressure, headaches, fatigue, and more. 

3. IMPROVE YOUR SLEEP HYGIENE

Getting enough quality sleep is crucial for physical and mental health.  Research shows that getting enough sleep has a positive impact on blood pressure. 

Shoot for 7–9 hours of sleep a night. Start prioritizing sleep more so that you can handle life’s challenges with a clearer and healthier mind which prevents rushing, stress, and anxiety keeping you in a calm state throughout the day. 

4. ADD MINDFUL MOVEMENT THROUGHOUT THE DAY

Preventing and managing stress is crucial for managing blood pressure in hypertensive people.  Stress is one of the biggest health epidemics today. All that worry, fear, and anger contribute to chronic disease and health struggles, not to mention how much they chip away at your happiness each day.

A healthy lifestyle needs to include some sort of physical activity, or what I like to call mindful movement. When you exercise regularly, you have more energy, and it positively impacts your joints, muscles, and bones. A lack of physical exercise will negatively affect your health though. 

Remember, exercise doesn’t mean you have to go to the gym or do a strenuous workout routine every day. Simply adding a simple walk to your lunch break can provide so many benefits to your physical and mental health.

While you’re moving, check-in with yourself. Do you feel like the world is weighing on your shoulders? Are you heavy with dread? Future-tripping disastrous events? One of my greatest missions is to help people feel less stress and more joy. 

Learn more about how natural approaches, like mindfulness practices,essential oils (I trust My Aromaz because I know they have  clean/toxin essential oils), and adaptogens (herbs), can help lessen stress levels. 

Other mindfulness practices that I use are meditation, breathing exercises, yoga, and affirmations. These are all tools in my toolbox that I go to when I feel the stress coming on.

5. GET ORGANIZED SO YOU CAN GET AND STAY HEALTHY

If you haven’t downloaded the Core Four Way of Eating to lower blood pressure, um, what are you waiting for? Batching the Core Four and having them ready in your fridge will save you a lot of empty fridge frustration, help lower your grocery bill, and help you eat better. You will elso get the benefits of practicing how to plan and prep.

When you attack any project (whether it’s your weekly meal plan, a house renovation, or your next work project), sitting down to figure out exactly what you’ll need sets you up for success. Sure, sometimes life throws in a wrench or two, but that’s OK. You’ll adjust, and plan again for the next meal.

WHAT TIPS WILL YOU IMPLEMENT AFTER READING THIS? 

I know there’s a lot here to take in, but remember that this blog isn’t going anywhere! Bookmark this page, email yourself a link, and write down the title—whatever you need to do to save this spot! And don’t forget, you only need to take one step at a time, dear friend.

Explore my blog, free resources, challenges, programs, and more. You can just reach out and email me by going to the bottom of this page.

Managing your blood pressure and a healthy lifestyle is at your fingertips. I can’t wait to hear how your path unfolds.

Your turn: What’s one wellness habit or practice you want to focus on? Put it out there so we can support you!