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DASH Eating Plan
Research has found that diet affects the development of high blood pressure, or hypertension (the medical term). Recently, two studies showed that blood pressure can be lowered by following a particular eating plan—called the Dietary Approaches to Stop Hypertension (DASH) eating plan—and reducing the amount of sodium consumed. While each step alone lowers blood pressure, the combination of the eating plan and a reduced sodium intake gives the biggest benefit and may help prevent the development of high blood pressure. This fact sheet, based on the DASH research findings, tells about high blood pressure, and how to follow the DASH eating plan and reduce the amount of sodium you consume. It offers tips on how to start and stay on the eating plan, as well as a week of menus and some recipes. The menus and recipes are given for two levels of daily sodium consumption—2,400 milligrams (the upper limit of current recommendations by the Federal Government’s National High Blood Pressure Education Program (NHBPEP) and the amount used to figure food labels’ Nutrition Facts Daily Value) and 1,500 milligrams. Those with high blood pressure may especially benefit from following the eating plan and reducing their sodium intake. But the combination is a heart healthy recipe that all adults can follow.
U.S. DE PARTM E NT OF H EALTH AN D H UMAN SE RVICE S
National Institutes of Health National Heart, Lung, and Blood Institute
Wh at I s H i g h B loo d Pr e s s u r e ?
Blood pressure is the force of blood against artery walls. It is measured in millimeters of mercury (mmHg) and recorded as two numbers—systolic pressure (as the heart beats) over diastolic pressure (as the heart relaxes between beats). Both numbers are important. (See box 1 below.) Blood pressure rises and falls during the day. When it stays elevated over time, it’s called high blood pressure. High blood pressure is dangerous because it makes the heart work too hard, and the force of its blood flow can harm arteries. High blood pressure often has no warning signs or symptoms. Once it occurs, it usually lasts a lifetime. Uncontrolled, it can lead to heart and kidney disease and stroke. High blood pressure affects about 50 million—or 1 in 4—adult Americans. High blood pressure is especially common among African Americans who tend to develop it at an earlier age and more often than Whites. It also is common among older Americans—individuals with normal blood pressure at age 55 have a 90 percent lifetime risk for developing hypertension. High blood pressure can be controlled if you take these steps: maintain a healthy weight; be physically active; follow a healthy eating plan, which includes foods lower in salt and sodium; if you drink alcoholic beverages, do so in moderation; and, if you have high blood pressure and are prescribed medication, take it as directed. All steps but the last also help to prevent high blood pressure.
Blood Pressure Levels for Adults *
Category Normal Prehypertension Systolic† (mmHg)‡ Less than 120 120–139 and or Diastolic† (mmHg)‡ Less than 80 80–89 Result Good for you! Your blood pressure could be a problem. Make changes in what you eat and drink, be physically active, and lose extra weight. If you also have diabetes, see your doctor. You have high blood pressure. Ask your doctor or nurse how to control it.
140 or higher
90 or higher
For adults ages 18 and older who are not on medicine for high blood pressure and do not have a short-term serious illness. Source: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure; NIH Publication No. 03-5230, National High Blood Pressure Education Program, May 2003. If systolic and diastolic pressures fall into different categories, overall status is the higher category. Millimeters of mercury.
2 High Blood Pressure
Who Helped With DASH? The DASH study was sponsored by the NHLBI and conducted at four medical centers.” and it tested nutrients as they occur together in food. In the past. Baton Rouge. and that emphasizes fruits. vegetables. MD. About 27 percent of the participants had hypertension. Lung. These studies were done mostly with dietary supplements and their findings were not conclusive. NC. OR. and Blood Institute (NHLBI) conducted two key studies. and total fat. The first was called “DASH. MA. Louisiana State University. Its findings showed that blood pressures were reduced with an eating plan that is low in saturated fat. The DASH Eating Plan 3 . sweets. Johns Hopkins University. This eating plan—known as the DASH eating plan—also includes whole grain products. The higher blood pressure rises above normal. poultry. as well as protein and fiber. Duke University Medical Center. Durham. Boston. the greater the health risk. The DASH study involved 459 adults with systolic blood pressures of less than 160 mmHg and diastolic pressures of 80–95 mmHg. potassium. Then. Pennington Biomedical Research Center. researchers tried to find clues about what in the diet affects blood pressure by testing various single nutrients. cholesterol. LA. There was also a central coordinating center at Kaiser Permanente Center for Health Research in Portland. and calcium. The four medical centers were: Brigham and Women’s Hospital. and sugar-containing beverages. fish. It is rich in magnesium. such as calcium and magnesium. It is reduced in red meat. and lowfat dairy foods. About 50 percent were women and 60 percent were African Americans. and nuts. Baltimore. scientists supported by the National Heart.What Is the DA S H Eating Pl an? Blood pressure can be unhealthy even if it stays only slightly above the normal level of less than 120/80 mmHg.
there were no significant effects caused by the two eating plans or different sodium levels. Results were dramatic: Both the fruits and vegetables plan and the DASH eating plan reduced blood pressure. an intermediate intake of about 2. had fewer headaches. Their systolic blood pressures were 120–159 mmHg and their diastolic blood pressures were 80–95 mmHg.500-milligram sodium intake eating plan. The three sodium levels were: a higher intake of about 3. But the DASH eating plan had the greatest effect.” and it looked at the effect on blood pressure of a reduced dietary sodium intake as participants followed either the DASH eating plan or an eating plan typical of what many Americans consume. At each sodium level.500 milligrams per day. About 57 percent were women and about 57 percent were African Americans. blood pressure was lower on the DASH eating plan than on the other eating plan.DASH compared three eating plans: A plan similar in nutrients to what many Americans consume. and the DASH eating plan. But for a true winning combination. Furthermore. but those without it also had large decreases. Those with hypertension saw the biggest reductions. The second study was called “DASH-Sodium.400 milligrams per day.300 milligrams per day (the level consumed by many Americans). DASH-Sodium shows the importance of lowering sodium intake— whatever your eating plan. The biggest blood pressure reductions were for the DASH eating plan at the sodium intake of 1. the blood pressure reductions came fast—within 2 weeks of starting the plan. especially for those with high blood pressure. Other than that and blood pressure levels. as well as those on the DASH eating plan. Participants were randomly assigned to one of the two eating plans and then followed for a month at each of three sodium levels. None of the plans was vegetarian or used specialty foods. About 41 percent of them had high blood pressure. All three plans included about 3. follow the DASH eating plan and lower your intake of salt and sodium. 4 High Blood Pressure . a plan similar to what Americans consume but higher in fruits and vegetables.500 milligrams per day. and a lower intake of about 1. DASH-Sodium involved 412 participants. Results showed that reducing dietary sodium lowered blood pressure for both eating plans.000 milligrams of sodium daily. Those on the 1.
prunes. 1 Tbsp of regular salad dressing equals 1 serving. ices DASH has 27 percent of calories as fat. fruit punch. mangoes. tangerines Fat free (skim) or lowfat (1%) milk. lowfat mayonnaise. sugar. sweet potatoes Apricots. roast. jelly. potassium. Fat content changes serving counts for fats and oils: For example. broil. green beans. vegetable oil (such as olive. or cereal 1 cup raw leafy vegetable 1/2 cup cooked vegetable 6 oz vegetable juice Whole wheat bread. cereals. grapefruit. and fiber Fruits 4–5 6 oz fruit juice 1 medium fruit 1/4 cup dried fruit 1/2 cup fresh. lowfat and fat free cheese Select only lean. pasta. filberts. poultry. Check the product’s Nutrition Facts Label. bananas. fruit-flavored gelatin. collards. orange juice.box 2 Following the DASH Eating Plan The DASH eating plan shown below is based on 2.000 calories a day. potatoes. or safflower) Maple syrup. mixed nuts. instead of frying. walnuts. hard candy. magnesium. peaches. jam. pita bread. broccoli. lima beans. frozen. depending on cereal type. corn. artichokes. or canned fruit 8 oz milk 1 cup yogurt 11/2 oz cheese Important sources of potassium. green peas. The number of daily servings in a food group may vary from those listed. and dry beans 4–5 per week 1/3 cup or 11/2 oz nuts 2 Tbsp or 1/2 oz seeds 1/2 cup cooked dry beans peas Rich sources of energy. and fiber Fats and oils† 2–3 1 tsp soft margarine 1 Tbsp lowfat mayonnaise 2 Tbsp light salad dressing 1 tsp vegetable oil 1 Tbsp sugar 1 Tbsp jelly or jam 1/2 oz jelly beans 8 oz lemonade Soft margarine. remove skin from poultry Almonds. oranges. kidney beans. grits. The DASH Eating Plan 5 . 1 Tbsp of a lowfat dressing equals 1/2 serving. 1 Tbsp of a fat free dressing equals 0 servings. English muffin. crackers. Food Group Daily Servings (except as noted) Serving Sizes Examples and Notes Significance of Each Food Group to the DASH Eating Plan Major sources of energy and fiber Grains and grain products 7–8 1 slice bread 1 oz dry cereal* 1/2 cup cooked rice. sorbet. strawberries. melons. dates. magnesium. canola. including fat in or added to foods Sweets 5 per week Sweets should be low in fat * † Equals 1/2 – 1 1/4 cups. protein. lentils. or fish Rich sources of protein and magnesium Nuts. sunflower seeds. Use this chart to help you plan your menus or take it with you when you go to the store. unsalted pretzels and popcorn Tomatoes. carrots. trim away visible fats. oatmeal. Vegetables 4–5 Rich sources of potassium. grapes. grapefruit juice. fat free or lowfat regular or frozen yogurt. or boil. jelly beans. light salad dressing. squash. bagel. and fish 2 or less 3 oz cooked meats. poultry. magnesium. peanuts. pineapples. and fiber Lowfat or fat free dairy foods 2–3 Major sources of calcium and protein Meats. raisins. seeds. kale. spinach. turnip greens. fat free or lowfat buttermilk. depending on your caloric needs.
such as fruits and vegetables. Add fruit to plain yogurt. You can make it lower in calories by replacing higher calorie foods with more fruits and vegetables—and that also will make it easier for you to reach your DASH goals. • To increase lowfat or fat free dairy products— • Have a 1/2 cup serving of lowfat frozen yogurt instead of a 1 1/2-ounce milk chocolate bar.How Do I Make the DASH? The DASH eating plan used in the studies calls for a certain number of servings daily from various food groups. Here are some examples: To increase fruits— • • Eat a medium apple instead of four shortbread cookies. have a stir-fry with 2 ounces of chicken and 11/2 cups of raw vegetables. regular soft drinks. check box 3 for tips on how to make the DASH eating plan lower in calories. Instead of 5 ounces of chicken. You'll save about 110 calories. soft or liquid margarine. or bread sticks.600 and 3. Drink water or club soda. • • • • • • • • 6 High Blood Pressure . Use half as much vegetable oil. or choose fat free versions. Eat fruits canned in their own juice. Snack on fruit. These are given in box 2 on page 5 for 2. candy bars. box 3 How to Lower Calories on the DASH Eating Plan The DASH eating plan was not designed to promote weight loss. flavored yogurts. You’ll save 50 calories. depending on your caloric need—box 4 gives the servings for 1. Use a small amount of vegetable oil. Eat smaller portions—cut back gradually. And don’t forget these calorie-saving tips— • • Use lowfat or fat free condiments. vegetable sticks. and fruit drinks. To increase vegetables— • Have a hamburger that’s 3 ounces of meat instead of 6 ounces. Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. Add 1/2 cup serving of carrots and 1/2 cup serving of spinach. sherbet. You’ll save 80 calories. You’ll save more than 200 calories. Choose lowfat or fat free dairy products to reduce total fat intake.000 calories per day. You’ll save 230 calories. Check the food labels to compare fat content in packaged foods—items marked lowfat or fat free are not always lower in calories than their regular versions. unbuttered and unsalted popcorn. or salad dressing. ice cream. The number of servings you require may vary.100 calories. But it is rich in lower calorie foods. Limit foods with lots of added sugar. If you’re trying to lose weight. such as pies.
canned. 1 1/2 oz Processed cheeses. fish. and dry beans Fat and oils Sweets Servings/Day 1. without salt. or frozen. 8 oz Natural cheeses. 3 oz Tuna canned. 1/2 cup Lowfat or fat free dairy foods Milk. pasta. water pack.600 calories/day 3. 3 oz 0–5 100–360 110–175 1–70 140–460 820 0–5 120 160 110–450 600 120 0–5 0–5 400 30–90 35–45 250–350 1. poultry. 1 slice Vegetables Fresh or frozen. 1/2 cup Tomato juice. 1 cup Yogurt. cooked without salt. unsalted. roasted. 1/2 cup Meats. poultry. rice. Most sodium is added during processing. fish. and poultry Fresh meat. water pack. This table gives examples of the varying amounts of sodium in some foods. 1/2 cup Ready-to-eat cereal. cooked from dried. salted. 3 oz Ham. seeds. 1/2 cup Canned or frozen with sauce. 1/3 cup Beans. lean. canned 3/4 cup Fruit Fresh. canned.020 The DASH Eating Plan 7 . frozen. 1/2 cup Beans.100 calories/day 6 3–4 4 2–3 1–2 3/week 2 0 12–13 6 6 3–4 2–3 1 4 2 box 5 Where’s the Sodium? Only a small amount of sodium occurs naturally in foods. and fish Nuts. and dry beans Peanuts. 1/3 cup Peanuts. 3 oz Tuna canned. no salt added. Food Groups Sodium (mg) Grains and grain products Cooked cereal. unsalted. seeds. 1 cup Bread. 1 1/2 oz Nuts.box 4 DASH Eating Plan—Number of Servings for Other Calorie Levels Food Group Grains and grain products Vegetables Fruits Lowfat or fat free dairy foods Meats.
and sauerkraut). and cereal mixes. such as tuna. Cut back on instant or flavored rice. Rinse canned foods. it can cause bloating and diarrhea in some persons. and whole grain foods. monosodium glutamate (MSG). vegetables. Only small amounts of sodium occur naturally in food. Twenty-four hundred milligrams of sodium equals about 6 grams. Cook rice. flavor foods with herbs. In cooking and at the table. Processed foods account for most of the salt and sodium Americans consume. be sure to read food labels to choose products lower in sodium. fish. and added at the table. baking soda. spices. and barbecue sauce). used in cooking. Choose “convenience” foods that are lower in sodium. seasoned salts. or processed types. lime. horseradish. Start by cutting salt in half. vinegar. the DASH eating plan makes it easier to consume less salt and sodium.500 milligrams of sodium equals about 4 grams. 1. pasta. you may want box 6 Tips To Reduce Salt and Sodium • Use reduced sodium or no-salt-added products. to remove some sodium. packaged mixes. To avoid these problems.You should be aware that the DASH eating plan has more daily servings of fruits. smoked.400 and 1. They include soy sauce. and condiments (such as MSG. foods packed in brine (such as pickles. Because it is rich in fruits and vegetables. mustard. plain frozen. You may be surprised at many of the foods that have sodium.500 milligrams of daily sodium intake.or reduced-sodium. and whole grain foods than you may be used to eating. and lean meat. pickled vegetables. catsup. which are naturally lower in sodium than many other foods. vegetables. Because the plan is high in fiber. Still. Buy fresh. rather than canned. and hot cereals without salt. These amounts include all salt consumed— that in food products. of table salt. choose low. Use spices instead of salt. or canned with “no-salt-added” vegetables. • • • • • • • • 8 High Blood Pressure . Use fresh poultry. canned soups or broths. or 1 teaspoon. Limit cured foods (such as bacon and ham). Choose ready-to-eat breakfast cereals that are lower in sodium. Cut back on frozen dinners. of table salt (sodium chloride). lemon. olives. So. or 2/3 teaspoon. This fact sheet gives menus and recipes for both 2. or no-salt-added versions of foods and condiments when available. gradually increase your intake of fruit. Limit even lower sodium versions of soy sauce and teriyaki sauce—treat these condiments as you do table salt. and some antacids—the range is wide. For example. or salt-free seasoning blends. and salad dressings—these often have a lot of sodium. pasta. which usually have added salt. mixed dishes such as pizza.
000 calorie diet Vitamin A 10% • Vitamin C 15% Calcium 2% • Iron 2% *Percent Daily Values are based on a 2. and how to use food labels to find lower sodium products. NO SALT ADDED Nutrition Facts Serving Size 1/2 cup Servings Per Container approx.to begin by adopting the DASH eating plan at the level of 2. Look for the sodium content in milligrams and the Percent Daily Value. 3 1/2 Amount Per Serving Calories 25 Calories from Fat 0 CANNED DICED TOMATOES Nutrition Facts Serving Size 1/2 cup Servings Per Container approx.400 milligrams of sodium per day and then further lower your sodium intake to 1. or salt-containing ingredients. Boxes 6. such as mustard. Aim for foods that are less than 5 percent of the Daily Value of sodium. pickles. read the “Getting Started” suggestions in box 10 on page 11. CANNED DICED TOMATOES. Know the terms that indicate high sodium content: pickled. Next. cured. Move the salt shaker away. • • • • box 8 Compare Food Labels Read the Nutrition Facts on food labels to compare the amount of sodium in products. catsup. 7. Choose fruits or vegetables instead of salty snack foods. Most restaurants are willing to accommodate requests. Ask that they be prepared without added salt. and sauces with salt-containing ingredients. broth. One way to begin is by box 7 Reducing Sodium When Eating Out • Ask how foods are prepared. The regular canned tomatoes (right) have 10 times as much sodium as the unsalted canned tomatoes. and 8 offer tips on how to reduce the salt and sodium content in your diet. soy sauce. Limit condiments. MSG. Compare the food labels of these two versions of canned tomatoes. The DASH eating plan requires no special foods and has no hard-to-follow recipes. 3 1/2 Amount Per Serving Calories 25 Calories from Fat 0 % Daily Value* % Daily Value* Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 20 mg Total Carbohydrate 6 g Dietary Fiber 2 g Sugars 4 g Protein 1 g 0% 0% 0% 1% 2% 8% Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 200 mg Total Carbohydrate 6 g Dietary Fiber 2 g Sugars 4 g Protein 1 g 0% 0% 0% 8% 2% 8% Vitamin A 10% • Vitamin C 15% Calcium 2% • Iron 2% *Percent Daily Values are based on a 2.500 milligrams per day. How can you get started on the DASH eating plan? It’s easy.000 calorie diet The DASH Eating Plan 9 .
and talk with your doctor about your drug treatment. bottles. you may have too much sodium on a particular day. and other packaging: Phrase Sodium Sodium free or salt free Very low sodium Low sodium Low sodium meal Reduced or less sodium Light in sodium Unsalted or no salt added Fat Fat free Low saturated fat Lowfat Reduced fat Light in fat What It Means Less than 5 mg per serving 35 mg or less of sodium per serving 140 mg or less of sodium per serving 140 mg or less of sodium per 3 1/2 oz (100 g) At least 25 percent less sodium than the regular version 50 percent less sodium than the regular version No salt added to the product during processing Less than 0. Similarly. bags. Follow the DASH eating plan. boxes.box 9 Label Language Food labels can help you choose items lower in sodium and saturated and total fat. Just be sure that the average of several days or a week comes close to what’s recommended for the food groups and for your chosen daily sodium level. 10 High Blood Pressure . One important note: If you take medication to control high blood pressure. Use the “What’s on Your Plate?” form. Finally. you should not stop using it. use the menus that begin on page 13—or make up your own. This will help you see what changes you need to make in your food choices.) Fill it in for 1–2 days and see how it compares with the DASH plan.5 g per serving 1 g or less per serving 3 g or less per serving At least 25 percent less fat than the regular version Half the fat compared to the regular version seeing how DASH compares with your current food habits. Remember that some days the foods you eat may add up to more than the recommended servings from one food group and less from another. Look for the following labels on cans. (See box 11 on page 12. Don’t worry.
graham crackers. Here are some ways to get started: Change gradually. Dried fruits are a good choice to carry with you or to have ready in the car. or alcohol. cholesterol. frozen. Read food labels on margarines and salad dressings to choose those lowest in saturated fat and trans fat. If you don't eat fruit now or have only juice at breakfast. Use fresh. and calories. which have less meat and more vegetables. choose whole wheat bread or whole grain cereals. • • • Use fruits or other foods low in saturated fat. cholesterol. and dry beans. Use fruits canned in their own juice. instead of soda. • Limit meat to 6 ounces a day (2 servings)—all that’s needed. add a serving to your meals or have it as a snack. and raw vegetables. and stir-fry dishes.box 10 Getting Started It’s easy to adopt the DASH eating plan. and calories as desserts and snacks. and dry beans in meals. Three to four ounces is about the size of a deck of cards. Include two or more vegetarian-style (meatless) meals each week. add a serving at lunch and another at dinner. If you have trouble digesting dairy products. • Treat meat as one part of the whole meal. cut them back gradually—by a half or a third at each meal. Some margarines are now trans-fat free. instead of the focus. Try these snack ideas: unsalted pretzels or nuts mixed with raisins. • Try these other tips: • Choose whole grain foods to get added nutrients. drink milk with lunch or dinner. rice. popcorn with no salt or butter added. Or. pasta. For example. total fat. • Fruits and other lowfat foods offer great taste and variety. try taking lactase enzyme pills or drops (available at drugstores and groceries) with the dairy foods. Gradually increase your use of fat free and lowfat dairy products to three servings a day. or no-salt-added canned vegetables. Try casseroles and pasta. Increase servings of vegetables. • • • If you now eat one or two vegetables a day. For example. Fresh fruits require little or no preparation. • • The DASH Eating Plan 11 . Choose lowfat (1 percent) or fat free (skim) dairy products to reduce your intake of saturated fat. such as minerals and fiber. buy lactose-free milk or milk with lactase enzyme added to it. lowfat and fat free yogurt and frozen yogurt. grains. If you now eat large portions of meat. sugar-sweetened tea.
Total each day’s food groups and compare what you ate with the DASH eating plan. check the menus that start on page 13. 12 High Blood Pressure Sweets Grains Fruits Dairy . To see how the form looks completed.box 11 What’s on Your Plate? Use this form to track your food habits before you start on the DASH eating plan or to see how you’re doing after a few weeks. Food Amount (serving size) Sodium (mg) Number of Servings by DASH Food Group Nuts. just copy the form. poultry. To record more than 1 day.400 mg 7–8 or daily 1.500 mg 4–5 daily 4–5 daily 2–3 daily 2 or less 4–5 a week 2–3 daily 5 a week * Read food labels to compare the sodium content of foods. and fish Fats and oils Vegetables Breakfast Example: whole wheat bread and soft margarine 2 slices 2 tsp 299 102 2 2 Lunch Dinner Snacks Day’s Total Compare yours with the DASH eating plan 2. See page 9 to learn how to find sodium information on food labels. and dry beans Meat. seeds.
300 mg or. mg = milligram Number of DASH Food Group Servings 0 . Also. some items may be in too small a quantity to have a listed food group serving. Tbsp = tablespoon. fat free. by making the noted changes.500 mg 2.300 mg 2.507 mg 1. Recipes for starred items are given on the later pages. reduced fat.507 5 5 6 21/2 2 11/2 31/2 Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. no sugar added 1 cup low-fat milk 1 tsp soft (tub) margarine 3/4 Substitutions To Reduce Sodium to 1. unsalted 1/4 cup raisins 1 cup orange juice 1/2 1 2 Tbsp cheddar cheese.220 mg 594 mg 4. The menus are based on 2. 2.500 mg 1. unsalted remove salt from recipe 1 Tbsp regular mustard 0 120 2 175 1 1 1/2 1 1 2 1 1 1 Lunch 3/4 cup chicken salad* 2 slices whole wheat bread 1 Tbsp Dijon mustard salad: 1/2 cup tomato wedges 1/2 cup fresh cucumber slices 1 Tbsp sunflower seeds 1 tsp Italian dressing. 1.037 59 g 26% 12 g 5% 155 mg Sweets and added sugars Sodium (mg) Sodium (mg) Fats and oils Nuts. and fish Milk Products 2. eye of round 2 Tbsp beef gravy.101 mg 1.A Week With the DASH Eating Plan Here is a week of menus from the DASH eating plan. poultry. Use the changes if you want to follow the DASH eating plan at 1. natural.218 mg 580 mg 4. Meats. reduced calorie 1/2 cup fruit cocktail. To ease the calculations.855 mg 36 g The DASH Eating Plan 17 Nutrients Per Day Calories Total fat Calories from fat Saturated fat Calories from saturated fat Cholesterol * Recipe on page 20. low-fat. fat-free or reduced fat. natural. juice pack Dinner 3 oz beef. unsalted 0 1 1 1 1 2 1 Totals 2.500 milligrams of sodium per day. The menus allow you to have a daily sodium level of either 2.500 mg. and Legumes Vegetables Grains Fruits 1 DAY 1 Abbreviations: oz = ounce. some of the serving sizes have been rounded off.101 Sodium Level 1.909 mg 37 g 1. seeds.300 mg 2. reduced fat 1 Tbsp chopped scallions 1 small whole wheat roll 1 tsp soft margarine 1 small apple 1 cup low-fat milk Snack 1/3 cup almonds.500 mg 3/4 220 149 1 86 107 26 179 299 373 5 1 0 43 5 35 165 12 0 14 21 67 1 148 26 1 107 0 4 5 cup shredded wheat cereal 1 1 1 1 1/2 1 1 tsp soft (tub) margarine. fat free 1 Tbsp grated cheddar cheese.000 calories a day—serving sizes should be increased or decreased for other calorie levels.062 63 g 28% 13 g 6% 155 mg 1. You'll also find that the menus sometimes call for you to use lower sodium. Some of these recipes give changes that can be used to lower their sodium level. low sodium 1 1 1 tsp soft (tub) margarine. sauteed with: 1/2 tsp canola oil 1 small baked potato: 1 Tbsp sour cream. versions of products. fat-free 1 cup green beans.300 mg Sodium Menu Breakfast cup bran flakes cereal 1 slice whole wheat bread 1 medium banana 1/2 cup fruit yogurt. g = gram. tsp = teaspoon.
370 mg 535 mg 4. seeds. with 1 tsp cinnamon 3 1 1 1 1 1/2 1 mini whole wheat bagel 1 medium banana 1 cup low-fat milk 1 Tbsp peanut butter Lunch chicken breast sandwich: 2 slices (3 oz) chicken breast.500 mg 2.560 mg 1.300 mg Sodium Menu 1/2 Substitutions To Reduce Sodium to 1.300 mg 2.500 mg 1. no sugar added Totals 0 3 173 1 1 1 2. and fish Milk products Sodium (mg) 2.334 mg 542 mg 4. reduced fat 1 large leaf romaine lettuce 2 slices tomato 1 Tbsp mayonnaise. 54 84 1 107 81 cup regular oatmeal.300 mg 2.027 64 g 28% 13 g 6% 114 mg 1. lowfat 1 cup cantaloupe 1 cup apple juice Dinner 3/4 cup vegetarian spaghetti sauce* 1 cup spaghetti 3 Tbsp Parmesan cheese spinach salad: 1 cup fresh spinach leaves 1/4 cup fresh carrots. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. † Recipe on page 21. fat free.715 mg 34 g 1.721 mg 34 g 2. grated 1/4 cup fresh mushrooms. low sodium 3 1/4 1/2 1/2 1 1 2 2 479 1 287 24 19 1 0 1 5 Substitute low sodium tomato paste (6 oz)* 253 2 1 1/2 1/2 1 1/2 1/2 1/2 1 1 1 cup fruit yogurt. juice pack Snack 1/3 cup almonds 1/4 cup dried apricots 65 299 202 1 2 101 26 21 2 1 slice (3/4 oz) Swiss cheese natural. cooked from frozen 1/2 cup canned pears. and legumes Vegetables Grains Fruits 2 DAY 2 Number of DASH Food Group Servings .035 1.560 6 5 1/4 7 3 1 11/2 1 1/2 Sodium Level Nutrients Per Day Calories Total fat Calories from fat Saturated fat Calories from saturated fat Cholesterol * Recipe on page 20.500 mg 1/2 Breakfast cup instant oatmeal. poultry. skinless 2 slices whole wheat bread 1 slice (3/4 oz) American cheese.Meats. sliced 1 Tbsp vinaigrette dressing† 1/2 cup corn.078 68 g 29% 16 g 7% 129 mg 18 High Blood Pressure Sweets and added sugars 0 Sodium (mg) Fats and oils Nuts.035 mg 1.
676 mg 34 g 1.580 mg 31 g 2.Meats.955 52 g 24% 11 g 5% 140 mg The Dash Eating Plan 19 Sweets and added sugars 0 Sodium (mg) Sodium (mg) Fats and oils Nuts.500 mg 1. low sodium 9 2 1/4 1/2 1 2 1 70 1 5 184 0 0 119 26 1 tsp soft (tub) margarine.447 7 43/4 4 3 1 2/3 11/4 3 Sodium Level Nutrients Per Day Calories Total fat Calories from fat Saturated fat Calories from saturated fat Cholesterol * Recipe on page 21.997 56 g 25% 12 g 6% 140 mg 1.114 mg 1.114 1. sauteed with: 1 tsp canola oil 1 Tbsp almonds. and legumes Vegetables Grains Fruits 3 DAY 3 Number of DASH Food Group Servings . Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2.300 mg 1.524 mg 598 mg 4.300 mg Sodium Menu Breakfast cup bran flakes cereal 1 slice whole wheat bread 1 medium banana 1 cup milk. no added sugar 1 Tbsp Sunflower seeds.537 mg 630 mg 4. seeds.500 mg 1.447 mg 1. long grain 1 cup spinach. natural. low-fat 1 cup orange juice 1 tsp soft margarine 3/4 Substitutions To Reduce Sodium to 1. and fish Milk products 2. unsalted 2 large graham cracker rectangles 1 Tbsp peanut butter. unsalted 0 1 1 2 1 1/4 1 1 173 0 156 81 1 1/2 1 1/2 2. reduced fat Totals 26 156 405 183 1 2 17 0 2/3 2 slices (11/2 oz) Swiss cheese. unsalted 0 1 Lunch beef barbeque sandwich: 2 oz beef. fat free. eye of round 1 Tbsp barbeque sauce 2 slices (1 1/2 oz) cheddar cheese. slivered 1 small corn bread muffin made with oil 1 tsp soft margarine Snack 1 cup fruit yogurt. poultry.300 mg 2.500 mg 2 cups puffed wheat cereal 220 149 1 107 6 26 1 1 1 1 1 2 1 tsp soft (tub) margarine. reduced fat 1 hamburger bun 1 large leaf romaine lettuce 2 slices tomato 1 cup new potato salad* 1 medium orange Dinner 3 oz cod: 1 tsp lemon juice 1/2 cup brown rice.
575 mg 35 g 1. unsalted 1/4 cup apricots 1 cup apple juice Totals Substitutions To Reduce Sodium to 1.559 mg 35 g 2.312 1. unsalted 0 1 1 1 1 549 202 299 1 2 101 84 2 oz roast beef.436 4 43/4 1 1 1 1/3 7 31/2 1 2/3 1 3 0 Sodium Level Nutrients Per Day Calories Total fat Calories from fat Saturated fat Calories from saturated fat Cholesterol * Recipe on page 21.417 mg 538 mg 4. natural.415 mg 541 mg 4.436 mg 1. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. reduced fat 2 slices whole wheat bread 1 large leaf romaine lettuce 2 slices tomato 1 Tbsp mayonnaise.500 mg 1. sauteed with: 1 tsp canola oil 1 cup cantaloupe chunks 1 cup low-fat milk Snack 1/3 cup almonds.300 mg 2.312 mg 1.Meats.300 mg 2.500 mg 2. poultry. low sodium 1 slice (3/4 oz) cheddar cheese. lowfat 1 cup carrot sticks Dinner chicken and Spanish rice* 1 cup green peas. tenderlion 1 slice (3/4 oz) cheddar cheese natural.300 mg Sodium Menu Breakfast 1 slice whole wheat bread 1 tsp soft (tub) margarine 1 cup fruit yogurt. and legumes Vegetables Grains Fruits 4 DAY 4 Number of DASH Food Group Servings . low sodium 23 4 2 1/4 1/2 1/ 2 2/ 3 1 2 341 115 0 26 107 substitute no-salt-added tomato sauce (4 oz)* 215 1 2 1 1 2 1 0 3 21 2. no added sugar 1 medium peach 1/2 cup grape juice 1 cup low-fat milk Lunch ham and cheese sandwich: 2 oz smoked ham.024 59 g 26% 12 g 5% 148 mg 1. lowfat.045 59 g 26% 12 g 5% 150 mg 20 High Blood Pressure Sweets and added sugars Sodium (mg) Sodium (mg) Fats and oils Nuts. seeds.500 mg 149 26 173 0 4 107 1 1 tsp soft (tub) margarine. reduced fat. fat free. and fish Milk products 2.
769 mg 30 g 1. natural reduced fat. grated 1 Tbsp cheddar cheese. natural reduced fat. fat free* 66 2 1 Dinner 3 oz turkey meatloaf* 1 small whole wheat roll 1 small baked potato: 1 tsp canola oil 1 Tbsp sour cream.500 mg 2. unsalted 53 1 1/4 cup cottage cheese. and legumes Vegetables Grains Fruits 5 DAY 5 Number of DASH Food Group Servings . grated 1 1 2 1 0 173 1 1 2. low-fat 1 cup orange juice 1 Tbsp peanut butter Lunch salad plate: 1/2 cup tuna salad* 1 large leaf romaine lettuce 1 slice whole wheat bread 1/2 Substitutions To Reduce Sodium to 1.500 mg 1 cup frosted shredded wheat 273 272 1 107 5 81 4 1 2 1 1 2 1 Tbsp peanut butter. low sodium.Meats.373 1.300 mg 1.100 52 g 19% 11 g 5% 158 mg The DASH Eating Plan 21 Sweets and added sugars 0 Sodium (mg) Sodium (mg) Fats and oils Nuts. natural reduced fat. grated 1 cup collard greens.470 mg 495 mg 4.300 mg Sodium Menu Breakfast 3/4 cup whole oat rings cereal 1 medium raisin bagel 1 medium banana 1 cup milk. fat free. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2.300 mg 2. grated 1 Tbsp cheddar cheese. unsalted 77 1 1 1 1 1 1 Tbsp cheddar cheese. chopped 1 Tbsp cheddar cheese. low sodium. unsalted 3 1/2 171 1 149 459 1 0 133 2 5 1 1/4 6 wheat crackers.412 mg 491 mg 4. seeds. cooked from frozen 1 medium peach Snack 2 Tbsp sunflower seeds 1 cup fruit yogurt. and fish Milk products 2.519 5 61/4 5 21/4 2 13/4 2 Sodium Level Nutrients Per Day Calories Total fat Percent calories from fat Saturated fat Percent calories from saturated fat Cholesterol * Recipe on page 22.903 mg 31 g 2.500 mg 1.373 mg 1. natural reduced fat. juice pack 1 Tbsp almonds 2 Tbsp vinaigrette dressing 1 cup fresh cucumber slices 1/2 cup tomato wedges 1/2 1 1/4 2 Tbsp yogurt dressing.579 mg 1. lowfat 1 scallion stalk. no added sugar Totals 205 148 14 0 21 1 67 67 85 0 Substitute low sodium catsup 6 melba toast cracks. fat free. poultry.976 57 g 26% 11 g 5% 158 mg 1. low-fat cup canned pineapple.
500 mg 1. poultry. low fat 1/4 cup dried apricots Totals Substitutions To Reduce Sodium to 1.671 mg 1.939 58 g 27% 12 g 6% 171 mg 1. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2.935 57 g 27% 12 g 6% 171 mg 22 High Blood Pressure Sweets and added sugars 1 Sodium (mg) Fats and oils Nuts. low fat Lunch turkey breast sandwich: 3 oz turkey breast 2 slices whole wheat bread 1 large leaf romaine lettuce 2 slices tomato 2 tsp mayonnaise. seeds.Meats.472 6 5 3/4 1/2 1 1 5 21/2 2 3/4 32/3 Sodium Level Nutrients Per Day Calories Total fat Percent calories from fat Saturated fat Percent calories from saturated fat Cholesterol * Recipe on page 22. cooked from frozen. sauteed with: 2 tsp canola oil 1 Tbsp almonds. cooked from frozen 1 small whole wheat roll 1 tsp soft margarine 1 small cookie Snack 2 Tbsp peanuts.300 mg 1.210 mg 548 mg 4. unsalted 1 cup milk.472 mg 1. no sugar added 1 cup orange juice 1 cup milk.500 mg 81 1 86 5 107 1 1 1/2 2 1 48 299 1 2 67 373 11 0 1 2 1/4 1/2 2/3 1 Tbsp regular mustard 175 2 1 50 18 92 0 0 84 148 26 60 1 2 1 2 1/4 2 1 1 1 1 107 3 1.300 mg 1.214 mg 545 mg 4.500 mg 1. slivered 1 cup carrots. and fish Milk products Sodium (mg) 2.710 mg 36 g 2. fat free.300 mg Sodium Menu Breakfast 1 lowfat granola bar 1 medium banana 1/2 cup fruit yogurt.671 1. and legumes Vegetables Grains Fruits 6 DAY 6 Number of DASH Food Group Servings .710 mg 36 g 1. lowfat 1 Tbsp Dijon mustard 1 cup broccoli steamed from frozen 1 medium orange Dinner 3 oz spicy baked fish* 1 cup scallion rice† 1/2 cup spinach. † Recipe on page 23.
fat free. unsalted 0 1 0 3 166 2. reduced fat 1 small whole wheat roll 1 cup grape juice 1 tsp soft margarine Snack 1/3 cup almonds.695 mg 33 g 2.616 mg 537 mg 4. low fat Lunch tuna salad sandwich: 1/2 cup tuna. low fat Dinner 1/6 recipe zucchini lasagna* salad: 1 cup fresh spinach leaves 1 cup tomatoes wedges 2 Tbsp croutons. drained.993 64 g 29% 13 g 6% 71 mg 1. and fish Milk products Sodium (mg) 2.693 mg 32 g 1. rinsed 1 Tbsp mayonnaise. lowfat 1 large leaf romaine lettuce 2 slices tomato 2 slices whole wheat bread 1 medium apple 1 cup milk.500 mg 1. and legumes Vegetables Grains Fruits 7 DAY 7 Number of DASH Food Group Servings .500 mg 1/2 273 1 173 107 cup regular oatmeal with 1 tsp cinnamon 5 1 1 1 1 39 101 1 2 299 1 107 1 1 1/4 1/2 2 1 1 368 substitute unsalted cottage cheese in recipe* 165 3 1 1 24 9 62 0 133 148 8 45 1 2 1/4 1/2 1 Tbsp vinaigrette from recipe dressing† 1 1 2 1/2 1 tsp soft (tub) margarine.421 1 1 1 8 1/4 43/4 5 4 1 11/2 2 1/2 0 Sodium Level Nutrients Per Day Calories Total fat Percent calories from fat Saturated fat Percent calories from saturated fat Cholesterol * Recipe on page 23 † Recipe on page 21 Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. seasoned 1 Tbsp sunflower seeds 2 Tbsp vinaigrette dressing.069 mg 1.421 mg 1. seeds.447 mg 553 mg 4. poultry.300 mg 2.300 mg 1. no sugar added 1 cup milk.988 60 g 27% 13 g 6% 72 mg The DASH Eating Plan 23 Sweets and added sugars Sodium (mg) Fats and oils Nuts.069 1. unsalted 1/3 cup dry apricots 6 whole wheat crackers Totals Substitutions To Reduce Sodium to 1.500 mg 1.300 mg Sodium Menu Breakfast 1 cup whole grain oat rings cereal 1 medium banana 1 cup fruit yogurt.Meats.
chopped water Makes 6 servings. chopped lemon juice onion powder salt mayonnaise. If you’re following the DASH eating plan at 1. dried lemon juice Makes 8 servings. skinless celery. cooked. garlic. dried tomato sauce tomato paste tomatoes. cut into cubes. In a medium skillet. To reduce sodium: Do not add salt. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber 23 0 0 1 0 Serving size: 2 Tbsp Sodium Calcium Magnesium Potassium 84 72 10 104 mg mg mg mg 1/4 Mix all ingredients in bowl and refrigerate. heat oil. Bake chicken. fat free chives. & 1 5 2 DAYS 1 and 5 8 2 2 2 Yogurt Salad Dressing oz cup Tbsp Tbsp Tbsp plain yogurt. and refrigerate. chopped garlic. 1 DAY 1 1 3 Chicken Salad 1/4 31/4 1/2 1/8 cups cups Tbsp tsp tsp Tbsp chicken. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber 102 5 1 0 5 Serving size: 3/4 cup Sodium Calcium Magnesium Potassium 459 42 37 623 mg mg mg mg 2 2 3 11/4 1 1 1 1 2 1 g g mg g To reduce sodium: Use a 6-oz can of no-salt-added tomato paste. fat free mayonnaise. g g mg g DAY 2 Vegetarian Spaghetti Sauce Tbsp small cloves cups Tbsp Tbsp 8-oz can 6-oz can medium cup olive oil onions. heart healthy meals. New sodium total = 127 mg.500 milligrams of sodium per day or just want to reduce your sodium intake. New sodium total = 260 mg. chopped zucchini. cubed. use the suggested recipe changes. Serve over spaghetti. In a large bowl. dried dill. Sauté onions. dried basil. combine all ingredients with chilled chicken and mix well. and zucchini in oil for 5 minutes on medium heat. 2.Recipes for Heart Health Here are some recipes to help you cook up a week of tasty. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber 183 7 2 78 0 Serving size: 3/4 cup Sodium Calcium Magnesium Potassium 201 17 25 240 mg mg mg mg g g mg g 1. 20 High Blood Pressure . lowfat Makes 5 servings. 1. Add remaining ingredients and simmer covered for 45 minutes. 2. sliced oregano.
Per Serving: Calories Total fat Saturated fat Cholesterol Fiber 406 6 2 75 2 Serving size: 11/2 cups Sodium Calcium Magnesium Potassium 367 45 57 527 mg mg mg mg g g mg g 1. sauté onions and green peppers in oil for 5 minutes on medium heat. 4. Place the garlic cloves into a small saucepan and pour enough water (about 1/2 cup) to cover them. 5. chopped black pepper garlic. and spices. 2. cooked (skin and bone removed). about 15 minutes. and heat through. Thoroughly clean the potatoes with a vegetable brush and water. The DASH Eating Plan 21 . and reduce the liquid to 2 Tbsp. g g mg g 4 DAY 4 Chicken and Spanish Rice 1 1/4 2 1 1 1/2 11/4 5 31/2 cup cup tsp 8-oz can tsp tsp tsp cup cups onions. chopped green peppers vegetable oil tomato sauce parsley. Drain and cool potatoes for 20 minutes. New sodium total = 226 mg.2 DAY 2 1 1 1 Vinaigrette Salad Dressing bulb cup Tbsp tsp Tbsp tsp garlic. 2. Add cooked rice and chicken. 3. 1/2 1/4 1/4 Makes 4 servings. 5. with a wooden spoon. mash the garlic through the sieve. 4. 3. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber 187 6 1 0 3 Serving size: 1 cup Sodium Calcium Magnesium Potassium 12 21 36 547 mg mg mg mg 1. mix in the oil and seasoning. To reduce sodium: Use one 4-oz can of no-salt-added tomato sauce and one 4-oz can of regular tomato sauce. In a large skillet. chopped black pepper dill weed. Boil potatoes for 20 minutes or until tender. then reduce heat and simmer until garlic is tender. Increase the heat for 3 minutes. onions. Bring water to a boil. Refrigerate and serve. 3. Add tomato sauce and spices. 2. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber 33 3 1 0 0 g g mg g 3 DAY 3 New Potato Salad 16 2 1/4 1/4 1 small Tbsp cup tsp tsp new potatoes (5 cups) olive oil green onions. Heat through. separated and peeled water red wine vinegar honey virgin olive oil black pepper Serving size: 2 Tbsp Sodium Calcium Magnesium Potassium 0 2 1 9 mg mg mg mg 1. minced cooked rice (in unsalted water) chicken breast. Whisk the vinegar and honey into the garlic mixture. diced Makes 5 servings. Cut potatoes into quarters and mix with olive oil. dried Makes 5 servings. Pour the contents into a small sieve over a bowl and.
Add celery. packed in water raw celery. g g mg g 6 22 High Blood Pressure Spicy Baked Fish 1 1 1 pound Tbsp tsp cod (or other fish) fillet olive oil spicy seasoning. Serve with rice. dry egg. Break apart with a fork. Preheat oven to 350 °F. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber Serving size: 1/2 cup 1. salt free Makes 4 servings. and mix well. onion. Cut into five slices and serve. Cut into 4 pieces. Wash and dry fish. dehydrated catsup Makes 5 servings. 146 7 0 25 1 g g mg g Sodium Calcium Magnesium Potassium 158 15 19 201 mg mg mg mg 5 DAY 5 DAY 6 Turkey Meatloaf 1 1/2 1 1 1/4 pound cup large Tbsp cup ground turkey. 2.5 DAY 5 Tuna Salad 2 1/2 1/3 61/2 6-oz can cup cup Tbsp tuna. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber 133 1 0 77 0 Serving size: 1 piece (3 oz) Sodium Calcium Magnesium Potassium 119 20 67 394 mg mg mg mg 1. whole onion. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber 196 7 2 103 1 Serving size: 1 slice (3 oz) Sodium Calcium Magnesium Potassium 217 33 35 292 mg mg mg mg 1. 2. Bake in a loaf pan at 350 °F for 25 minutes or to internal temperature of 165 °F. Combine all ingredients and mix well. Rinse and drain tuna for 5 minutes. lean oats. 2. g g mg g . regular. and drizzle over fish. Bake uncovered for 15 minutes or until fish flakes with fork. Mix oil and seasoning. Place in dish. 3. and mayonnaise. chopped mayonnaise. reduced fat Makes 5 servings. chopped green onions. 3. Spray a casserole dish with cooking oil spray.
In a small bowl. 5. mg mg mg mg 276 5 2 11 5 g g mg g Sodium Calcium Magnesium Potassium 380 216 55 561 To reduce sodium: Use unsalted cottage cheese. chopped garlic black pepper Makes 6 servings. part-skim. Repeat layering.6 DAY 6 Scallion Rice 41/2 11/2 1/4 cups tsp cup cooked rice (in unsalted water) bouillon granules. grated cottage cheese. sliced tomato sauce. raw. Measure 1 cup portions and serve. combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. New sodium total = 196 mg. Combine tomato sauce with remaining ingredients. sauce. scallions. Spread half of the cottage cheese mixture on top. combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Top with noodles. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber Serving size: 1 piece 1. Combine the cooked rice. and mix well. The DASH Eating Plan 23 . In a medium bowl. Cut into 6 portions. unsalted scallions (green onions). Spread a thin layer of tomato sauce in the bottom of the baking dish. 2. Cover with aluminum foil. fat free Parmesan cheese. Add a thin coating of sauce. and bouillon granules. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber Serving size: 1 cup 1. Add a third of the noodles in a single layer. Lightly spray a 9 x 13 inch baking dish with vegetable oil spray. dried oregano. Cool for 10 to 15 minutes. Bake 30 to 40 minutes. Cook rice according to directions on the package. dried onion. 3. 185 1 0 0 1 g g mg g Sodium Calcium Magnesium Potassium 3 24 20 80 mg mg mg mg 7 DAY 7 Zucchini Lasagna 1/2 3/4 pound cup cups cup cups cups tsp tsp cup clove tsp 11/2 1/4 11/2 21/2 2 2 1/4 1 1/8 cooked lasagna noodles (in unsalted water) mozzarella cheese. 4. Preheat oven to 350 °F. and reserved cheese mixture. Add a layer of zucchini. no salt added basil. 3. grated zucchini. chopped Makes 5 servings. Set aside. 2. Mix well and set aside.
The information line also has messages on high blood cholesterol. call toll-free 1-800-575-WELL (9355). Box 30105 Bethesda. • Break the process down into small steps. those starting a new lifestyle try to change too much at once.nhlbi. write to the NHLBI Health Information Center. Treat yourself to a nonfood treat for your accomplishments.nih. Keep track for several days. and how you feel. and Blood Institute National High Blood Pressure Program NIH Publication No. and Blood Institute (NHLBI) of the National Institutes of Health. and prevention of heart. University of Minnesota. Or.S. Minneapolis. For More Information The NHLBI Health Information Center is a service of the National Heart. Lung. For more information. contact: NHLBI Health Information Center P. Was it at a party? Were you feeling stress at home or work? Find out what triggered your sidetrack—and start again with the DASH plan. It can be found through the NHLBI Web site at http://www. Lung. Instead. Everyone slips—especially when learning something new. Remember that changing your lifestyle is a long-term process.O. what you're doing. Nutrient Data Base version 4. U. Or. Menus and recipes were analyzed using the Minnesota Nutrition Data System software—Food Data Base version 4. lung. To hear recorded messages about high blood pressure prevention and treatment. If you slip from the eating plan for a few days. simpler steps. change one or two things at a time.gov For more information about hypertension. each of which is attainable. diagnosis. • Celebrate success.box 12 Making the DASH to Good Health The DASH plan is a new way of eating—for a lifetime. The NHLBI Web site has information on other heart-related topics too.02_30. If so. • See if you tried to do too much at once. 03-5232. that you eat high fat foods while watching television. Use the table on page 12 to keep track of what you eat. • Don’t worry about a slip. Besides noting what you eat. Want To Learn More? Bulk copies of Facts About the DASH Eating Plan fact sheet are available at a minimal cost from the NHLBI Health Information Center.02_30—developed by the Nutrition Coordinating Center. but also keeps the changes simpler. visit the NHLBI’s online guide to lowering high blood pressure. This can help you find the problem.gov—look for special Web pages. 03-4082 Originally Printed 1998 Reprinted February 1999 Revised May 2003 . to obtain information on other topics. and blood diseases. Break complex goals into smaller. You can order “Your Guide to Lowering Blood Pressure” from the NHLBI Web site. This record also helps you be sure you’re getting enough of each food group. The messages are available in English and Spanish. The NHLBI Health Information Center provides information to health professionals. Often. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart. You may find. and the public about the treatment. This not only keeps you from trying to do too much at once. you could start keeping a substitute snack on hand to eat instead of the high fat foods. order it from the NHLBI Health Information Center—ask for NIH Publication No.nhlbi.nih. for instance. Here’s how: • Ask yourself why you got off the track. MN. MD 20824-0105 Phone: 301-592-8573 TTY: 240-629-3255 Fax: 301-592-8563 Web site: http://www. don’t let it keep you from reaching your health goals. patients. • Write it down. Get back on track. Slowly but surely is the best way to succeed. also record: where you are.
This action might not be possible to undo. Are you sure you want to continue?