DASH vs. Low Sodium: Which Diet Is Healthier?
Roughly one-third of Americans have high blood pressure. Add in the 25% with pre-hypertension, and blood pressure issues represent a significant health threat for Americans.
Low sodium diets have long been the go-to strategy for blood pressure reduction. Many experts are beginning to question this tactic, however, which has prompted renewed interest in the DASH (Dietary Approaches to Stop Hypertension) diet as an alternative.
Is one healthier than the other? Let’s examine some of the basics.
Low Sodium Diets
The premise is simple: Sodium encourages fluid retention, which boosts blood volume, contributes to higher blood pressure and potentially puts a strain on the heart. Because radically reducing salt intake may help alleviate these effects, it’s been a standard solution for close to 40 years.
There’s no single “official” low sodium diet. The current US dietary guidelines recommend a maximum of 2300 mg of sodium per day, while the American Heart Association (AHA) recommends all adults restrict intake to 1500 mg. Since the average American consumes about 3400 mg per day, both stances are de facto endorsements of low sodium eating programs that reduce salt intake by 33% to 56%.
To accomplish this, you must eliminate salty foods, substitute salt-free or low-sodium alternatives, avoid adding salt during food preparation and at the table, and diligently read food labels. You’re encouraged to prepare low sodium foods at home, and avoid packaged and restaurant foods that tend to be high in sodium.
Low sodium diets tend to be most effective for African Americans, people over 51, and those with hypertension, diabetes or chronic kidney disease. They’re less effective for others and can have a negative impact on overall health, an issue we’ve addressed elsewhere.
DASH Diet
The DASH diet offers a very straightforward, manageable approach to healthy eating at home or in restaurants. It emphasizes substantial consumption of vegetables, fruits and low-fat dairy coupled with moderate amounts of fish, poultry, whole grains and nuts, and small amounts of red meat, sweets and fats.
The DASH diet supplies a wide array of nutrients, and it’s naturally high in potassium, which has a positive effect on blood pressure. In as little as two weeks, people have reduced their blood pressure by several points. Over time, some have achieved results equal to those attained with blood pressure medications, lowering their maximum (systolic) blood pressure readings by 12 points or more.
Because the varied foods in the DASH diet also help reduce the risks of diabetes, cancer, heart disease, osteoporosis and stroke, it’s a top choice for many health experts. It isn’t designed as a weight loss program, but anecdotal evidence indicates it can lead to gradual weight loss, which also has a positive effect on blood pressure.
The original DASH diet lowered blood pressure levels without restricting salt, but if you’re so inclined, there are also two low sodium versions. One allows moderate intake (2300 mg per day), while the other caps salt at 1500 mg.
Low sodium diets may take weeks (or months) to produce noticeable blood pressure reductions. They’re most effective paired with daily exercise, but there are growing concerns the health risks of salt restrictive diets may offset the primary benefit.
The DASH diet produces measurable improvements in as little as two weeks and offers significant health benefits beyond blood pressure reduction. It’s also more flexible, less restrictive and easier to follow, so if you have a choice, opt for the sound and healthy DASH diet.