Reversing Hypertension: A Nutritionist’s Guide to the DASH Diet and Tips for Cutting Salt

A nutritionist explains the DASH diet, how it may help lower blood pressure, and how to cut salt when eating out or cooking at home.

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Consuming too much salt can lead to high blood pressure, increasing the risk of heart disease and stroke. During an interview with NTDTV’s “Health 1+1” program, Zhang Weijun, a nutritionist at Taiwan’s Koii Nutrition Consultation Center, explained how to implement the dietary approaches to stop hypertension (DASH) diet to reverse high blood pressure and shared tips on how to cut down on salt at home and when dining out.

Described as the “silent killer,” hypertension is usually not apparent and is difficult to detect without regular checkups. By the time serious symptoms such as severe headaches occur, the problem may be advanced.

Salt’s Effect on Blood Pressure

Zhang said that reducing salt intake can help control blood pressure. Salt contains sodium, an essential mineral. However, excessive sodium can lead to water retention, increasing the fluid in the blood vessels and, thus, intravascular pressure. Long-term high-salt diets can damage cardiovascular and renal functions and can also aggravate hypertension.