The Dietary Approaches to Stop Hypertension (DASH) diet presented by Dr Stephanie Pirotta, PhD, APD
Stephanie provides us with an evidence-based and clinically practical overview of the Dietary Approaches to Stop Hypertension (DASH) diet. She describes the original DASH trials and intervention studies which resulted in rapid and sustained reductions in blood pressure.
There is a focus on practical implementation of the diet; detailing food-group targets, sodium reduction strategies, and practical supermarket swaps.
Stephanie explains the mechanistic roles of potassium, magnesium and calcium in blood pressure regulation, reinforcing why food-based approaches are preferred over supplementation. She emphasises gradual behaviour change, cultural and individual tailoring, and prioritising adequacy, fibre and food quality over single-nutrient fixation.
Learn about:
- How blood pressure reduction with DASH occurs rapidly, often within two weeks, and is sustained when dietary changes are maintained.
- Potassium, magnesium and calcium intake from foods, rather than supplements, plays a central role in the blood-pressure-lowering effects of DASH.
- Implementing DASH effectively involves gradual sodium reduction and improving nutrient density and fibre adequacy, rather than rigid restriction or single-nutrient focus.
Dr Stephanie Pirotta is an accredited practising dietitian and adjunct research fellow at Monash University, Melbourne. Her work focuses on women's health lifestyle management, with particular interest areas in PCOS, infertility and chronic pelvic pain. Her PhD used mixed methods research to develop a clinical, community, evidence-based lifestyle program for people with PCOS that is currently being utilised in the PCOS clinic at Monash University. Alongside her research, Steph works clinically, being the founder and lead dietitian at Womanly Nutrition and Dietetics where she translates the latest nutrition and other lifestyle recommendations into clinical care for people experiencing a range of conditions such as PCOS, chronic pelvic pain, endometriosis/adenomyosis, infertility, pregnancy, postpartum and perimenopause. Steph is also an accredited eating disorder dietitian and commonly helps women with disordered eating/eating disorders and these conditions.
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