Can the DASH Diet Help with Menopause Symptoms?

While there are over 34 recognized symptoms of menopause, did you know that there is also a potential connection between an increased risk of hypertension, or high blood pressure, and menopause? Studies demonstrate a relationship between this heightened risk, as well as an increased risk for higher cholesterol, during this transitional time.¹

If you have been diagnosed with hypertension, it means your heart has to work harder to pump blood throughout your body. It’s been found that those with high blood pressure have an increased risk of heart attack or stroke, along with other potential serious medical conditions.²

Luckily, incorporating certain changes in your lifestyle, including a more healthy diet and consistent exercise, can help to decrease the risk for hypertension in menopausal women. The Dietary Approach to Stop Hypertension, commonly known as the DASH diet, is an eating regiment that works to lower hypertension and cholesterol and may be a great way to start better supporting your heart health.

In this article, we’ll explore the DASH diet and its health benefits – so, keep reading to learn more.

How Does the DASH Diet Lower Hypertension?

The DASH diet focuses on incorporating foods into your routine that have anti-inflammatory and antioxidant properties, like potassium, calcium, and magnesium.³ That means that on this specific diet, you’ll mostly be eating fish, poultry, vegetables, fruits, nuts, seeds, legumes, and low-fat or fat-free dairy.⁴

The DASH diet is considered to be heart-healthy because it limits salty and sugary foods, as well as those that are high in saturated fats. This means that if you’re following the DASH diet, you will ideally be limiting your consumption of red meat, processed foods, desserts, and full-fat dairy products.⁵

Reducing these types of foods from your daily diet can help to decrease inflammation in your body and your gut, that can often contribute to hypertension. Additionally, the DASH diet has been shown to specifically lower systolic blood pressure, or the top number of your blood pressure reading.⁶ 

DASH Diet Food List

On the DASH diet, it’s recommended that you consume 2,000 calories per day by eating a certain number of servings from each food group.⁷ These foods can include:⁸

• 6-8 servings of grains. This can consist of one serving of grains, such as a slice of bread, a ½ cup of rice or pasta, or an ounce of dry cereal
• 4-5 servings of fruits. Consider incorporating one medium fruit, which can count as a full serving of fruit, as does a ½ cup of fresh or frozen fruit, or a ½ cup of juice
• 4-5 servings of vegetables. A serving of vegetables can be made up of one cup of leafy greens, a ½ cup of cooked or raw vegetables, or a ½ cup of vegetable juice
• 2-3 servings of fat-free or low-fat dairy, such as one cup of milk or yogurt, per day
• 6 or fewer one-ounce portions of lean meats, poultry, or fish per day. A one-ounce serving of protein, in addition those sources mentioned here can include one egg
• 4-5 servings of nuts, seeds, or legumes per week. This can include two tablespoons of peanut butter or seeds, 1/3 cup of nuts, or ½ cup of legumes, which counts as a serving

On the DASH diet, you should also do you best to limit the amount of salt, sugar, and fat you eat each day to the following suggested limits:⁹

• A maximum of 2,300 milligrams (mg) of sodium can be consumed per day, which is about the equivalent of one teaspoon of table salt
• Target 2-3 servings of fat and oils, which, for example, may include a tablespoon of mayonnaise, or a teaspoon of vegetable oil or margarine
• Limit your intake of sweets or sugars to 5 or fewer per week. A serving of sweets and/or sugars can include one type of table sugar (1 tbsp.), jelly, or jam (1 tbsp.), or a ½ cup of sorbet

DASH Diet and Menopause

If you have been diagnosed with hypertension during menopause, the DASH diet could be an effective lifestyle change you incorporate to better manage your blood pressure. But, if you’re already on blood pressure medication, just switching to the DASH diet doesn’t mean you should stop taking it.¹⁰ Instead, consult with your healthcare provider about their suggestions for integrating medication and lifestyle changes into your daily routine to better reduce your hypertension and/or associated health conditions.

Also, remember a heart-healthy diet isn’t the only way to lower your blood pressure. You should do your best to limit alcohol and cigarettes, try to exercise for at least 150 minutes per week, and work on maintaining a healthy weight.¹¹

Resources

1. https://www.ahajournals.org/doi/full/10.1161/hypertensionaha.107.105742
2. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410
3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
5. https://www.healthline.com/health-news/women-over-40-who-adopt-dash-diet-may-have-lower-risk-of-cognitive-decline#How-can-a-heart-healthy-diet-prevent-cognitive-decline
6. https://www.healthline.com/health-news/women-over-40-who-adopt-dash-diet-may-have-lower-risk-of-cognitive-decline#What-is-a-heart-healthy-diet
7. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20047110#:~:text=The%20menus%20are%20based%20on,than%202%2C300%20milligrams%20a%20day.
8. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
9. https://www.nhlbi.nih.gov/education/dash/following-dash
10. https://www.healthline.com/health-news/women-over-40-who-adopt-dash-diet-may-have-lower-risk-of-cognitive-decline#How-can-a-heart-healthy-diet-prevent-cognitive-decline
11. https://www.healthline.com/health-news/women-over-40-who-adopt-dash-diet-may-have-lower-risk-of-cognitive-decline#What-is-a-heart-healthy-diet