Who Can Benefit from DASH?

The ideal blood pressure for adults is 120/80 or lower. Less than half of all Americans have an optimal blood pressure. The rest either have hypertension or fall somewhere in between. A person is considered to have hypertension if the top number—or systolic pressure—is 140 or higher, or the bottom number—diastolic pressure—is 90 or greater. But research indicates that even a higher than ideal blood pressure can increase the risk of heart disease.

The DASH diet's ability to lower blood pressure became clear in a recent study that involved 459 men and women of various ages and ethnic groups. Participants with hypertension who followed the DASH diet for eight weeks saw their blood pressure drop by 11.4/5.5.

Interestingly, participants without hypertension also experienced a drop in blood pressure of 3.5/2.1, suggesting that the diet may even help prevent the condition. This finding may be particularly relevant to women and men who are at a high risk for developing high blood pressure. This includes:

• people with a family history of hypertension
• African-Americans
• postmenopausal women
• overweight people
• diabetics
• people with a high-normal blood pressure—that is, 130 to 139 over 85 to 89.

Women and men who fall into any of these groups might want to consider adopting DASH as a way to avoid health risks associated with high blood pressure.

And, because this diet includes an abundant amount of fruits, vegetables, and dairy products, it may also reduce a person's risk of cancer and osteoporosis.