World Hypertension Day 2025: All about the DASH diet to keep stress at bay

In today’s world of constant hustle and bustle, stress is our constant companion. Whether it’s about the deadline we’re dreading at work, or the pending items on the to-do list – stress never seems to leave our side, even during our apparent ‘time-offs’!As this stress piles up, especially if it’s chronic stress, it can contribute to hypertension (high blood pressure). When the body is under stress, it releases hormones that can cause blood vessels to narrow and the heart to beat faster, temporarily increasing blood pressure. However, if this stress is persistent, it can lead to sustained high blood pressure.World Hypertension Day, celebrated annually on May 17th, aims to raise global awareness about high blood pressure (hypertension) and its serious health consequences. The day encourages regular blood pressure checks, educates the public on the dangers of uncontrolled hypertension, and promotes preventative measures to reduce the risk of related complications like heart disease, stroke, and kidney failure.Hypertension, or high blood pressure, is a condition where the force of blood against the artery walls is consistently too high. This can lead to heart, brain, and kidney damage.Hypertension is often referred to as the "silent killer" because it typically presents no symptoms until significant damage has occurred. It is a major risk factor for heart disease, stroke, and kidney failure. According to the World Health Organization (WHO), over one billion people worldwide suffer from hypertension, with a significant portion being unaware of their condition.Managing hypertension involves a combination of lifestyle changes and, if necessary, medication. Lifestyle modifications include adopting a balanced diet, regular physical activity, maintaining a healthy weight, limiting alcohol and caffeine, quitting smoking, and managing stress. In addition, medication may be prescribed by a doctor to help lower blood pressure.Amongst all the remedies, following the DASH diet is one of the key aspects of fighting hypertension.Read on to know more about this particular diet.The DASH (Dietary Approaches to Stop Hypertension) diet is a flexible eating plan designed to lower high blood pressure by focusing on a variety of foods rich in potassium, calcium, and magnesium, while limiting sodium, saturated fat, and added sugars. It's a healthy way to manage hypertension and can also contribute to overall weight loss. The key aspects of the DASH diet for managing hypertension include increasing the intake of fruits, vegetables, whole grains, and low-fat dairy, while limiting saturated and trans fats, cholesterol, and sodium. This diet emphasizes foods rich in potassium, calcium, and magnesium, which help lower blood pressure. Here's a more detailed breakdown:Key dietary components:Fruits and vegetables: Consuming a variety of fruits and vegetables provides essential nutrients, including potassium, magnesium, and fiber, all of which contribute to blood pressure management. Whole grains: Choosing whole grains over refined grains increases fiber intake, which can help lower blood pressure and improve overall health. Low-fat dairy: Low-fat dairy products are a good source of calcium, another nutrient that plays a role in regulating blood pressure. Lean proteins: Including lean proteins like fish, poultry, and beans helps with satiety and overall health, while limiting red meat and processed meats. Nuts, seeds, and legumes: These are good sources of healthy fats, protein, and fiber, which can help lower blood pressure. Fats and oils: The DASH diet encourages the use of healthy fats like those found in vegetable oils and nuts. Foods to limit:Sodium: The DASH diet emphasizes reducing sodium intake, which can help lower blood pressure. Saturated and trans fats: Limiting saturated and trans fats found in fatty meats, full-fat dairy products, and processed foods helps protect against heart disease and high blood pressure. Cholesterol: Reducing cholesterol intake, particularly from sources like egg yolks and certain meats, can further reduce the risk of heart disease. Sugary drinks and sweets: Limit or avoid sugary drinks and sweets, as they can contribute to weight gain and increase the risk of hypertension.The DASH diet is a proven approach to help lower high blood pressure. It focuses on reducing sodium intake and increasing the consumption of fruits, vegetables, whole grains, low-fat dairy, and lean proteins, which are rich in potassium, calcium, and magnesium. Benefits for hypertension:Lower blood pressure: The DASH diet has been shown to significantly reduce both systolic and diastolic blood pressure. Reduced risk of heart disease, heart failure, and stroke: By lowering blood pressure and other risk factors, the DASH diet can help reduce the risk of cardiovascular diseases. Weight management: The DASH diet can aid in weight loss or maintenance by focusing on healthy food choices and limiting unhealthy foods like red meat, sweets, and sugary drinks. Improved cholesterol levels: The DASH diet can help lower LDL ("bad") cholesterol levels, further reducing the risk of heart disease. Diabetes risk reduction: The DASH diet can also help manage or prevent diabetes by controlling blood sugar levels through its emphasis on whole grains and fruits, and vegetables. General health benefits: The DASH diet is a healthy eating plan that can improve overall health and well-being, promoting a heart-healthy lifestyle.