More and more seniors are in search of better health, especially as Americans in general are living longer, more active lives. From exercise plans to a heart-healthy diet, seniors have a wealth of resources and information from which to choose as they navigate retirement, aging well, and healthcare.

One proven path for better eating is the DASH diet, which means Dietary Approaches to Stop Hypertension. Designed specifically as a heart-healthy diet, the diet also helps those managing chronic kidney disease or high blood pressure.

The DASH diet is a method of meal planning. The diet works by targeting specific foods that prevent heart disease like vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, chicken, beans, and nuts. The plan also focuses on mineral-rich foods that provide potassium, calcium, and magnesium while limiting sugar, salt, and saturated fats.

Salt intake is also another key part of the diet. The recommended sodium intake, based on the Dietary Guidelines for Americans, limits daily servings to 2,300 milligrams per day. If your doctor suggests a low- or no-sodium diet, DASH also has a low-sodium plan seniors can follow.¹

The goal of the diet is to lower blood pressure. High blood pressure can cause heart disease, stroke, congestive heart failure, and kidney disease. The DASH diet is scientifically proven to support healthy blood pressure.

While anyone can follow the DASH diet, this diet generally targets those individuals diagnosed with high blood pressure or heart or kidney disease. The benefit of following the diet is to help lower the overall risk for these diseases so it’s also preventative. The diet can also help lower cholesterol and inflammation, which worsens chronic conditions.

The DASH diet focuses on several key principles.

• Choosing whole foods
• Thinking about well-balanced, nutritional meals
• Actively managing salt, sugars, and fat
• Increasing nutrients and minerals, especially potassium, calcium, and magnesium

Beyond those basic guidelines, a world of food and meal suggestions awaits exploration on the plate. Let’s take a closer look at heart-healthy vegetables and foods that help prevent heart disease.

Vegetables and fruits are ideal additions to eating better. Both are low in sodium, fat, and calories. Seniors should try to include four to five servings of each per day, aiming for half to one full to 1 cup or a medium-sized piece of fruit to manage portions. Choose fresh or frozen over canned fruits and vegetables, which tend to have higher sugar and salt contents.

Dairy is a large part of daily diets, from a young age to later years. Dairy is a good source of calcium and vitamin D, dairy products can include milk, cheese, cottage cheese, and yogurt. Another healthy option is choosing low-fat, lactose free, low-sodium, and non-fat products. Learn more about healthy eating tips for older adults.

The word diet alone evokes ideas of being restricted or deprived, rather than feeling satisfied. The DASH diet offers an opportunity to exercise creativity in the kitchen. For seniors especially, food prep can be simplified to include baked dishes or keeping simple snacks on hand like celery, apples, or carrots.

Trying new recipes and foods can be fun! Here are a few ideas to kickstart your imagination.

• Think about new ways to flavor food besides reaching for the salt. Spices, citrus, juices, seasonings, and herbs can add bold, sometimes spicy flavors, and may have medicinal benefits as well. Ginger, pepper, rosemary, and cilantro are just a few ideas for your pantry.

• Rethink your snacks. Reach for a piece of fruit or nuts rather than eating high-sodium crackers or chips.
• Read and understand labels. For seniors, focus on finding brands that are easily recognizable to make shopping practical and easy.
• Think color! The DASH diet encourages people to fill their plate with colorful food choices by filling half the plate with fruits or vegetables.
• Choose lean proteins like chicken, fish or seafood, beans, or nuts. 

The following suggestions are common to many eating plans or well-living guidelines, including the DASH diet. The reason to avoid or limit the below is they contribute to high blood pressure.

• Watch alcohol consumption.
• Limit caffeine and sugary drinks.
• Limit highly processed foods.

When eating out, be aware that restaurants generally serve large portions with higher salt and fat content, depending on the dish. 

Seniors can work with a caregiver, family member, or even a nutritionist as part of a care team to create meals and snack ideas when learning the DASH diet. These general recommendations are a good starting point for a 2,000-calorie–per-day diet.

• 4-5 servings per day of vegetables, fruit, beans, peas, nuts, or seeds
• 2-3 servings of fat-free or low-fat dairy products
• 6-8 servings of grains, lean meats, poultry, or fish
• 2-3 services of fats or oils

Aim to keep added sugars or sweets limited to five servings or fewer per week. The National Heart, Lung and Blood Institute recommends taking a practical approach to starting the DASH diet. After assessing your personal situation and goals, work with your doctor and family to find the most effective ways to incorporate the DASH diet principles into your daily eating routine.

Learning about the DASH diet can open a new world of ideas around meal planning, shopping, and cooking for seniors who may be dealing with heart disease, high blood pressure, or kidney disease. By including specific foods and following the general DASH diet guidelines, you can not only improve health but lower your risk for developing these conditions in later years.

• “Sodium in Your Diet.” U.S. Food & Drug Administration. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
• "Tips for Tackling the DASH Diet." National Kidney Foundation, www.kidney.org/kidney-topics/tips-to-tackling-dash-diet.
• "DASH Diet: Healthy Eating to Lower Your Blood Pressure." Mayo Clinic, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456.