This action might not be possible to undo. Are you sure you want to continue?
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
The higher blood pressure rises above normal. The first was called “DASH. Pennington Biomedical Research Center.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. the greater the health risk. fish. cholesterol. Who Helped With DASH? The DASH study was sponsored by the NHLBI and conducted at four medical centers. Baton Rouge. The DASH Eating Plan 3 . sweets. poultry. Louisiana State University. scientists supported by the National Heart. potassium. OR. and that emphasizes fruits. LA. as well as protein and fiber. such as calcium and magnesium. and Blood Institute (NHLBI) conducted two key studies.” and it tested nutrients as they occur together in food. researchers tried to find clues about what in the diet affects blood pressure by testing various single nutrients. NC. It is rich in magnesium. It is reduced in red meat. MA. MD. and sugar-containing beverages. Baltimore. and lowfat dairy foods. This eating plan—known as the DASH eating plan—also includes whole grain products. and nuts. These studies were done mostly with dietary supplements and their findings were not conclusive. Then. Duke University Medical Center. vegetables. Its findings showed that blood pressures were reduced with an eating plan that is low in saturated fat. Boston. In the past. The four medical centers were: Brigham and Women’s Hospital. and calcium. About 27 percent of the participants had hypertension. and total fat. Johns Hopkins University. The DASH study involved 459 adults with systolic blood pressures of less than 160 mmHg and diastolic pressures of 80–95 mmHg. About 50 percent were women and 60 percent were African Americans. Durham. Lung. There was also a central coordinating center at Kaiser Permanente Center for Health Research in Portland.
DASH compared three eating plans: A plan similar in nutrients to what many Americans consume. Those on the 1. an intermediate intake of about 2. but those without it also had large decreases. as well as those on the DASH eating plan.300 milligrams per day (the level consumed by many Americans). and the DASH eating plan. especially for those with high blood pressure. blood pressure was lower on the DASH eating plan than on the other eating plan.400 milligrams per day. Other than that and blood pressure levels. there were no significant effects caused by the two eating plans or different sodium levels.000 milligrams of sodium daily. The three sodium levels were: a higher intake of about 3. Their systolic blood pressures were 120–159 mmHg and their diastolic blood pressures were 80–95 mmHg. DASH-Sodium involved 412 participants. Results showed that reducing dietary sodium lowered blood pressure for both eating plans. a plan similar to what Americans consume but higher in fruits and vegetables. The second study was called “DASH-Sodium. Results were dramatic: Both the fruits and vegetables plan and the DASH eating plan reduced blood pressure. About 57 percent were women and about 57 percent were African Americans. 4 High Blood Pressure . and a lower intake of about 1. had fewer headaches. the blood pressure reductions came fast—within 2 weeks of starting the plan.” 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. But for a true winning combination. The biggest blood pressure reductions were for the DASH eating plan at the sodium intake of 1.500 milligrams per day.500 milligrams per day. Participants were randomly assigned to one of the two eating plans and then followed for a month at each of three sodium levels. All three plans included about 3.500-milligram sodium intake eating plan. At each sodium level. follow the DASH eating plan and lower your intake of salt and sodium. None of the plans was vegetarian or used specialty foods. But the DASH eating plan had the greatest effect. About 41 percent of them had high blood pressure. DASH-Sodium shows the importance of lowering sodium intake— whatever your eating plan. Furthermore. Those with hypertension saw the biggest reductions.
green beans. green peas. squash. magnesium. or safflower) Maple syrup. pasta. grapefruit juice. and fiber Lowfat or fat free dairy foods 2–3 Major sources of calcium and protein Meats. remove skin from poultry Almonds. ices DASH has 27 percent of calories as fat. mixed nuts. jelly. lima beans. lowfat mayonnaise. fat free or lowfat buttermilk. oatmeal. sugar. lentils. 1 Tbsp of a fat free dressing equals 0 servings. pita bread. Use this chart to help you plan your menus or take it with you when you go to the store. Fat content changes serving counts for fats and oils: For example. turnip greens. jam. Vegetables 4–5 Rich sources of potassium. and fiber Fruits 4–5 6 oz fruit juice 1 medium fruit 1/4 cup dried fruit 1/2 cup fresh. crackers. kidney beans. canola. lowfat and fat free cheese Select only lean. or boil. poultry. bagel. sunflower seeds. protein. The number of daily servings in a food group may vary from those listed. potassium. walnuts. corn. melons. and fish 2 or less 3 oz cooked meats. frozen. strawberries. peaches. broil. filberts. spinach. Check the product’s Nutrition Facts Label. prunes. jelly beans. 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. vegetable oil (such as olive. fruit punch. 1 Tbsp of regular salad dressing equals 1 serving. grits. The DASH Eating Plan 5 . pineapples. depending on your caloric needs. carrots. depending on cereal type. bananas. peanuts. seeds. unsalted pretzels and popcorn Tomatoes. roast. magnesium. orange juice. English muffin. raisins. fat free or lowfat regular or frozen yogurt.000 calories a day. potatoes. or cereal 1 cup raw leafy vegetable 1/2 cup cooked vegetable 6 oz vegetable juice Whole wheat bread. grapefruit. dates. including fat in or added to foods Sweets 5 per week Sweets should be low in fat * † Equals 1/2 – 1 1/4 cups. or fish Rich sources of protein and magnesium Nuts. sorbet. tangerines Fat free (skim) or lowfat (1%) milk. magnesium. grapes. cereals. light salad dressing. 1 Tbsp of a lowfat dressing equals 1/2 serving. fruit-flavored gelatin. or canned fruit 8 oz milk 1 cup yogurt 11/2 oz cheese Important sources of potassium. 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. mangoes. sweet potatoes Apricots.box 2 Following the DASH Eating Plan The DASH eating plan shown below is based on 2. trim away visible fats. 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. instead of frying. collards. oranges. poultry. hard candy. broccoli. kale. artichokes.
Here are some examples: To increase fruits— • • Eat a medium apple instead of four shortbread cookies. • 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. check box 3 for tips on how to make the DASH eating plan lower in calories. Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. such as fruits and vegetables. depending on your caloric need—box 4 gives the servings for 1. box 3 How to Lower Calories on the DASH Eating Plan The DASH eating plan was not designed to promote weight loss.100 calories. Use a small amount of vegetable oil. unbuttered and unsalted popcorn. and fruit drinks. Use half as much vegetable oil. vegetable sticks.000 calories per day. Eat smaller portions—cut back gradually. ice cream. To increase vegetables— • Have a hamburger that’s 3 ounces of meat instead of 6 ounces.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. regular soft drinks. You’ll save 80 calories. The number of servings you require may vary. or bread sticks. flavored yogurts. You’ll save more than 200 calories. or choose fat free versions. • • • • • • • • 6 High Blood Pressure . Add fruit to plain yogurt. But it is rich in lower calorie foods. You’ll save 50 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. Add 1/2 cup serving of carrots and 1/2 cup serving of spinach. Snack on fruit. Drink water or club soda. Limit foods with lots of added sugar. soft or liquid margarine. candy bars. Instead of 5 ounces of chicken. sherbet. 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. Eat fruits canned in their own juice. These are given in box 2 on page 5 for 2. You'll save about 110 calories. or salad dressing. Choose lowfat or fat free dairy products to reduce total fat intake. such as pies. You’ll save 230 calories. If you’re trying to lose weight. And don’t forget these calorie-saving tips— • • Use lowfat or fat free condiments.600 and 3. have a stir-fry with 2 ounces of chicken and 11/2 cups of raw vegetables.
1 cup Yogurt.020 The DASH Eating Plan 7 . rice. frozen. 1 1/2 oz Processed cheeses. 1/2 cup Tomato juice. 1/3 cup Beans. 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. lean. roasted. 8 oz Natural cheeses. unsalted.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 dry beans Fat and oils Sweets Servings/Day 1. unsalted. water pack. 3 oz Ham. or frozen. fish. and poultry Fresh meat. salted. seeds. 1/3 cup Peanuts. 1/2 cup Beans. 3 oz Tuna canned. 1 slice Vegetables Fresh or frozen. canned. This table gives examples of the varying amounts of sodium in some foods. 3 oz Tuna canned. cooked without salt. 1/2 cup Ready-to-eat cereal. pasta. Most sodium is added during processing. cooked from dried. water pack.600 calories/day 3. 1 1/2 oz Nuts.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. 1/2 cup Meats. Food Groups Sodium (mg) Grains and grain products Cooked cereal. canned. without salt. canned 3/4 cup Fruit Fresh. 1 cup Bread. fish. poultry. 1/2 cup Lowfat or fat free dairy foods Milk. poultry. no salt added. and dry beans Peanuts. 1/2 cup Canned or frozen with sauce. seeds. and fish Nuts.
it can cause bloating and diarrhea in some persons. Still. seasoned salts.500 milligrams of daily sodium intake. mustard. spices. To avoid these problems. fish. Cut back on instant or flavored rice. lime.400 and 1. Because it is rich in fruits and vegetables. the DASH eating plan makes it easier to consume less salt and sodium. or no-salt-added versions of foods and condiments when available. and condiments (such as MSG. vegetables. So. You may be surprised at many of the foods that have sodium. or salt-free seasoning blends. canned soups or broths. and sauerkraut). pasta. This fact sheet gives menus and recipes for both 2. used in cooking. Choose ready-to-eat breakfast cereals that are lower in sodium. monosodium glutamate (MSG). of table salt (sodium chloride). vegetables.You should be aware that the DASH eating plan has more daily servings of fruits. horseradish. and hot cereals without salt. and lean meat. Buy fresh. catsup. pasta. vinegar. mixed dishes such as pizza. and barbecue sauce). be sure to read food labels to choose products lower in sodium. and whole grain foods than you may be used to eating. Because the plan is high in fiber. Cook rice. Limit even lower sodium versions of soy sauce and teriyaki sauce—treat these condiments as you do table salt. Start by cutting salt in half. and salad dressings—these often have a lot of sodium. packaged mixes. smoked. and some antacids—the range is wide. These amounts include all salt consumed— that in food products. • • • • • • • • 8 High Blood Pressure . pickled vegetables. For example. or 2/3 teaspoon. which usually have added salt. baking soda. you may want box 6 Tips To Reduce Salt and Sodium • Use reduced sodium or no-salt-added products. or processed types. Use fresh poultry. and whole grain foods. Use spices instead of salt. of table salt. Limit cured foods (such as bacon and ham). and added at the table. plain frozen. foods packed in brine (such as pickles. Twenty-four hundred milligrams of sodium equals about 6 grams. Rinse canned foods. such as tuna. In cooking and at the table.500 milligrams of sodium equals about 4 grams. which are naturally lower in sodium than many other foods. to remove some sodium. olives.or reduced-sodium. Cut back on frozen dinners. They include soy sauce. Choose “convenience” foods that are lower in sodium. lemon. Only small amounts of sodium occur naturally in food. or canned with “no-salt-added” vegetables. flavor foods with herbs. rather than canned. 1. Processed foods account for most of the salt and sodium Americans consume. choose low. and cereal mixes. or 1 teaspoon. gradually increase your intake of fruit.
and 8 offer tips on how to reduce the salt and sodium content in your diet. 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. and how to use food labels to find lower sodium products. Know the terms that indicate high sodium content: pickled. Next. How can you get started on the DASH eating plan? It’s easy. read the “Getting Started” suggestions in box 10 on page 11. 7. catsup. The regular canned tomatoes (right) have 10 times as much sodium as the unsalted canned tomatoes. Aim for foods that are less than 5 percent of the Daily Value of sodium. Ask that they be prepared without added salt. Compare the food labels of these two versions of canned tomatoes. Move the salt shaker away. MSG. Limit condiments. One way to begin is by box 7 Reducing Sodium When Eating Out • Ask how foods are prepared.000 calorie diet The DASH Eating Plan 9 . cured. or salt-containing ingredients. and sauces with salt-containing ingredients. CANNED DICED TOMATOES.000 calorie diet Vitamin A 10% • Vitamin C 15% Calcium 2% • Iron 2% *Percent Daily Values are based on a 2. Choose fruits or vegetables instead of salty snack foods. The DASH eating plan requires no special foods and has no hard-to-follow recipes.to begin by adopting the DASH eating plan at the level of 2.400 milligrams of sodium per day and then further lower your sodium intake to 1. such as mustard. 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. soy sauce. pickles. broth. NO SALT ADDED Nutrition Facts Serving Size 1/2 cup Servings Per Container approx. Most restaurants are willing to accommodate requests. • • • • box 8 Compare Food Labels Read the Nutrition Facts on food labels to compare the amount of sodium in products. Boxes 6.500 milligrams per day.
(See box 11 on page 12. 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. Use the “What’s on Your Plate?” form.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.box 9 Label Language Food labels can help you choose items lower in sodium and saturated and total fat. boxes. Don’t worry. use the menus that begin on page 13—or make up your own. Finally. One important note: If you take medication to control high blood pressure.) Fill it in for 1–2 days and see how it compares with the DASH plan. bottles. This will help you see what changes you need to make in your food choices. you may have too much sodium on a particular day. bags. 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. you should not stop using it. 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. Look for the following labels on cans. Similarly. and talk with your doctor about your drug treatment. Follow the DASH eating plan. 10 High Blood Pressure .
Use fresh. lowfat and fat free yogurt and frozen yogurt. Try these snack ideas: unsalted pretzels or nuts mixed with raisins. Three to four ounces is about the size of a deck of cards. grains. • Try these other tips: • Choose whole grain foods to get added nutrients. If you have trouble digesting dairy products. instead of soda. cholesterol. sugar-sweetened tea. Some margarines are now trans-fat free. • • • If you now eat one or two vegetables a day. Read food labels on margarines and salad dressings to choose those lowest in saturated fat and trans fat. popcorn with no salt or butter added. or alcohol. rice. If you don't eat fruit now or have only juice at breakfast. graham crackers. cholesterol. Include two or more vegetarian-style (meatless) meals each week. Choose lowfat (1 percent) or fat free (skim) dairy products to reduce your intake of saturated fat. 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. Use fruits canned in their own juice. Fresh fruits require little or no preparation. such as minerals and fiber. and raw vegetables. choose whole wheat bread or whole grain cereals. add a serving at lunch and another at dinner. Gradually increase your use of fat free and lowfat dairy products to three servings a day. For example. instead of the focus. Or. Here are some ways to get started: Change gradually. which have less meat and more vegetables. pasta. and calories. frozen. • • • Use fruits or other foods low in saturated fat. • • The DASH Eating Plan 11 . Try casseroles and pasta. and dry beans in meals. and calories as desserts and snacks. • Limit meat to 6 ounces a day (2 servings)—all that’s needed. • Treat meat as one part of the whole meal.box 10 Getting Started It’s easy to adopt the DASH eating plan. cut them back gradually—by a half or a third at each meal. If you now eat large portions of meat. and dry beans. buy lactose-free milk or milk with lactase enzyme added to it. or no-salt-added canned vegetables. Increase servings of vegetables. drink milk with lunch or dinner. add a serving to your meals or have it as a snack. and stir-fry dishes. Dried fruits are a good choice to carry with you or to have ready in the car.
seeds. 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. and dry beans Meat. To record more than 1 day. just copy the form.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.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. poultry. To see how the form looks completed. 12 High Blood Pressure Sweets Grains Fruits Dairy .400 mg 7–8 or daily 1. Food Amount (serving size) Sodium (mg) Number of Servings by DASH Food Group Nuts. Total each day’s food groups and compare what you ate with the DASH eating plan. check the menus that start on page 13. See page 9 to learn how to find sodium information on food labels.
Use the changes if you want to follow the DASH eating plan at 1. reduced fat. and fish Sodium (mg) Sodium (mg) Fats and oils Vegetables 2. natural.400 mg 2.500 mg 1. 1. low sodium 1 1/4 1 1 tsp soft margarine.780 mg 34 g 1. fat free 1/2 cup fruit cocktail.320 mg 1. poultry. The menus allow you to have a daily sodium level of either 2. g = gram. Some of these recipes give changes that can be used to lower their sodium level. versions of products. eye of round 2 Tbsp beef gravy. juice pack Dinner 3 oz beef. The menus are based on 2. mg = milligram Number of DASH Food Group Servings . natural. lowfat 1 cup green beans.000 calories a day—serving sizes should be increased or decreased for other calorie levels. 5 5 5 1/3 3 1/4 2 1 2 2/3 Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2.500 mg. or reduced fat or fat free. Tbsp = tablespoon. unsalted 1 1 1 1 1 1 1/3 1 Totals Sodium Level Nutrients Per Day Calories Total fat Percent calories from fat Saturated fat Percent calories from saturated fat Cholesterol * Recipe on page 20.998 50 g 23% 9g 4% 164 mg The DASH Eating Plan 13 Sweets Grains Fruits Dairy 1 DAY 1 Abbreviations: oz = ounce.338 mg 589 mg 4. some items may be in too small a quantity to have a listed food group serving.400 mg or. seeds. unsalted 1/4 cup raisins 1 cup orange juice remove salt from recipe 1 Tbsp regular mustard 127 2 196 1 1 1 1 2 Tbsp yogurt salad dressing* 84 1 1 2 Tbsp beef gravy.745 mg 34 g 2. fat free 2 Tbsp grated cheddar cheese. tsp = teaspoon. and dry beans Meat. some of the serving sizes have been rounded off. You'll also find that the menus sometimes call for you to use lower sodium. lowfat.400 mg 2. unsalted 5 2 1 2 Tbsp cheddar cheese.400 mg Sodium Menu Breakfast cup bran cereal 1 slice whole wheat bread 1 medium banana 1 cup fruit yogurt. To ease the calculations. fat free.500 mg 1.024 51 g 23% 9g 4% 164 mg 1. cooked from frozen 1 small baked potato: 2 Tbsp sour cream.500 milligrams of sodium per day. no sugar added 1 cup fat free milk 2 tsp jelly 2/3 Substitutions To Reduce Sodium to 1.500 mg 2/3 161 149 1 53 126 5 201 299 372 8 1 306 5 52 163 12 7 28 86 1 148 51 0 126 5 2 2 cup shredded wheat cereal 3 1 1 1 1 1 2/3 Lunch 3/4 cup chicken salad* 2 slices whole wheat bread 1 Tbsp Dijon mustard salad: 1/2 cup fresh cucumber slices 1/2 cup tomato wedges 2 Tbsp ranch dressing. Also. reduced fat 1 Tbsp chopped scallions 1 small whole wheat roll 1 tsp soft margarine 1 small apple 1 cup fat free milk Snack 1/3 cup almonds. Nuts.363 mg 1.A Week With the DASH Eating Plan Here is a week of menus from the DASH eating plan.257 mg 572 mg 4. by making the noted changes. Recipes for starred items are given on the later pages.
seeds.Sodium (mg) Nuts.351 mg 502 mg 4.400 mg 2.400 mg Sodium Menu Breakfast cup instant oatmeal. cooked from frozen 1/2 cup canned pears.152 mg 1.440 mg 34 g 2. flavored 1 mini whole wheat bagel 1 medium banana 1 cup fat free milk 1 Tbsp cream cheese. fat free. lowfat 1 medium peach 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. with 1 tsp cinnamon 1 1 1 1 1 Lunch chicken breast sandwich: 2 slices (3 oz) chicken breast. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. sliced 2 Tbsp vinaigrette dressing† 1/2 cup corn.513 mg 32 g 1. natural 54 1/4 1/2 1/2 1 1 1 1 1/3 459 1 349 24 10 1 0 4 4 Substitute no-salt-added tomato paste (6 oz)* 260 2 1 1/2 1/2 1 1/2 1/2 3/4 1 1 1 cup fruit yogurt. skinless 2 slices whole wheat bread 1 slice (3/4 oz) American cheese.977 60 g 27% 12 g 6% 107 mg 1.494 mg 509 mg 4. no sugar added Totals 5 3 107 1 1 1 6 5 1/4 5 1/3 3 1 1 1 3/4 0 Sodium Level Nutrients Per Day Calories Total fat Percent calories from fat Saturated fat Percent calories from saturated fat Cholesterol * Recipe on page 20. † Recipe on page 21.400 mg 1. grated 1/4 cup fresh mushrooms. and dry beans Meat. juice pack Snack 1/3 cup almonds 1/4 cup dried apricots 65 299 328 1 4 90 0 7 2 1 slice (3/4 oz) Swiss cheese. fat free 1/2 Substitutions To Reduce Sodium to 1.500 mg 1. poultry. and fish Sodium (mg) Fats and oils Vegetables 2. reduced fat 1 large leaf romaine lettuce 2 slices tomato 1 Tbsp mayonnaise.577 mg 1.500 mg 1.500 mg 1/2 104 84 1 126 75 cup regular oatmeal.967 59 g 27% 13 g 6% 112 mg 14 High Blood Pressure Sweets Grains Fruits Dairy 2 DAY 2 Number of DASH Food Group Servings .
reduced fat 1 sesame roll 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. unsalted 3 1 1 1 1/2 6 3 3/4 4 1/3 3 1 2/3 1/2 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 21.759 mg 30 g 2. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. unsalted 146 1 1 1 1 1 1 Snack 1 cup fruit yogurt.958 46 g 21% 13 g 6% 137 mg The Dash Eating Plan 15 Sweets Grains Fruits Dairy 3 DAY 3 Number of DASH Food Group Servings .490 mg 495 mg 4. and dry beans Meat. reduced fat Totals 107 6 156 101 1 Tbsp peanut butter. seeds.400 mg Sodium Menu Breakfast cup wheat flakes cereal 1 slice whole wheat bread 1 medium banana 1 cup fat free milk 1 cup orange juice 1 tsp soft margarine 3/4 Substitutions To Reduce Sodium to 1.500 mg 1. fat free. eye of round 1 Tbsp barbeque sauce 2 slices (1 1/2 oz) cheddar cheese.502 mg 526 mg 4. and fish Sodium (mg) Fats and oils Vegetables 2. no added sugar 1/4 cup dried fruit 2 large graham cracker rectangles 1 Tbsp peanut butter. poultry. natural 109 1 1/4 1/2 1 2 1 89 1 5 88 363 51 1 small white dinner roll 1 tsp soft margarine.519 mg 1.400 mg 2.500 mg 1.Sodium (mg) Nuts. long grain 1/2 cup spinach.500 mg 2 cups puffed wheat cereal 199 149 1 126 5 51 1 1 1 1 1 1 1/3 1 tsp soft margarine.752 mg 29 g 1. unsalted 1 1 Lunch beef barbeque sandwich: 2 oz beef.303 mg 1. cooked from frozen 1 small corn bread muffin 1 tsp soft margarine 35 156 260 319 1 22 12 0 2/3 2 slices (11/2 oz) Swiss cheese.984 44 g 20% 12 g 5% 146 mg 1.400 mg 1.
poultry.400 mg 2. unsalted 1 1 1 1/2 cup fruit yogurt. with 1 tsp nonfat margarine. low sodium 1 slice (3/4 oz) cheddar cheese. natural. cooked from frozen 1 cup cantaloupe 1 small whole wheat roll 1 cup fat free milk 1 tsp soft margarine Snack 1/3 cup almonds. lowfat 35 1/ 2 2/ 3 2 1/4 1/2 1 2 367 70 14 148 126 51 substitute no-salt-added tomato sauce (4 oz)* 226 1 1 2 1 1 1 cup green peas.050 52 g 23% 9g 4% 142 mg 16 High Blood Pressure Sweets Grains Fruits Dairy 4 DAY 4 Number of DASH Food Group Servings . reduced fat 2 slices whole wheat bread 1 large leaf romaine lettuce 2 slices tomato 1 Tbsp mayonnaise.500 mg 2. no added sugar 1 medium apple 1 cup grape juice 1 cup fat free milk Lunch ham and cheese sandwich: 2 oz smoked ham.400 mg Sodium Menu 3/4 1/2 Substitutions To Reduce Sodium to 1.011 51 g 23% 9g 4% 122 mg 1. unsalted 1 1 5 5 7 5 3 3/4 1 1 1 1/3 6 2/3 3 1 2/3 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 21. unsalted 1/2 cup fruit cocktail 1 cup apple juice Totals 1 tsp soft margarine.500 mg 1. seeds.152 mg 32 g 1. and fish Sodium (mg) Sodium (mg) Fats and oils Vegetables 2.441 mg 1. and dry beans Meat. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2.400 mg 2.200 mg 491 mg 5. lowfat 1 cup carrot sticks Dinner chicken and Spanish rice* 1/2 1 1 1/3 1 469 130 299 1 22 90 43 2 oz roast beef.259 mg 1.914 mg 32 g 2.Nuts.203 mg 502 mg 4.500 mg 1/2 Breakfast cup cornflakes 223 53 0 8 126 cup corn grits. lowfat. fat free.
941 40 g 19% 10 g 5% 153 mg The DASH Eating Plan 17 Sweets Grains Fruits Dairy 5 DAY 5 Number of DASH Food Group Servings .500 mg 1. unsalted 1/2 cup cottage cheese. and dry beans Meat. 2% 1 cup canned pineapple. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. seeds. reduced fat 1/2 medium bagel (3-inch diameter) 1/2 cup fruit yogurt. fat free. reduced fat.500 mg 2 slices whole wheat bread 1 medium banana 1 cup fat free milk 1 cup orange juice 1 tsp soft margarine 2 tsp jelly. chopped 1 cup collard greens. 2%. unsalted 18 23 1 1/4 2 1/2 2 Tbsp yogurt dressing. poultry. cooked from frozen 1 medium peach 1 cup fat free milk Snack 1 Tbsp peanut butter.400 mg 2. fat free.493 mg 1.609 mg 27 g 1. fat free Dinner 3 oz turkey meatloaf* 1 Tbsp catsup 1 small baked potato: 1 tsp soft margarine 1 Tbsp sour cream. unsalted 1 1 158 1 107 459 2 59 306 1 1/4 cup cottage cheese.293 mg 429 mg 4.360 mg 475 mg 4.500 mg 1. juice pack 4 small celery sticks 2 Tbsp ranch dressing.495 mg 1. lowfat 1 scallion stalk.400 mg Sodium Menu Breakfast 3/4 cup frosted shredded wheat Substitutions To Reduce Sodium to 1.400 mg 1. and fish Sodium (mg) Sodium (mg) Fats and oils Vegetables 2. fat free* 84 62 178 7 51 15 2 15 0 126 1 2 tsp catsup 1 tsp soft margarine.Nuts. unsalted 3 1 1/2 1/2 5 3 3/4 51/3 23/4 2 1/2 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 22.947 38 g 17% 9g 4% 153 mg 1. fat free 1/2 3 299 1 126 5 51 0 1 2 1 1 11/3 1 tsp soft margarine. no added sugar Totals 6 wheat crackers. no added sugar Lunch salad plate: 1/2 cup tuna salad* 1 large leaf romaine lettuce 6 wheat crackers. unsalted 119 1 1 1 2 1 1 101 152 53 1 Tbsp peanut butter.826 mg 30 g 2.
no sugar added 1 cup orange juice 1 cup fat free milk Lunch turkey breast sandwich: 3 oz turkey breast 2 slices whole wheat bread 2 slices (1 1/2 oz) natural cheddar cheese.500 mg 71 1 107 2 126 1/2 1 1 1 1/3 1 48 299 260 1 2 2 slices (1 1/2 oz) cheddar cheese.858 mg 549 mg 5. and fish Sodium (mg) Fats and oils Vegetables 2. low sodium 3 1 1 22 60 372 44 0 1/4 1/2 2/3 1 tsp regular mustard 60 2 1 93 3 88 96 148 51 126 1 2 1 2 1 1 tsp soft margarine.941 28 g 13% 7g 3% 180 mg 18 High Blood Pressure Sweets Grains Fruits Dairy 6 DAY 6 Number of DASH Food Group Servings . reduced fat. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. seeds.568 mg 1.944 31 g 14% 8g 4% 180 mg 1. † Recipe on page 23.331 mg 1. cooked from frozen 1 cup carrots.400 mg 2. unsalted 7 1 1 1 6 1/2 5 3/4 4 1/3 5 2 0 1 2/3 0 Sodium Level Nutrients Per Day Calories Total fat Percent calories from fat Saturated fat Percent calories from saturated fat Cholesterol * Recipe on page 22. reduced fat 1 large leaf romaine lettuce 2 slices tomato 2 tsp mayonnaise.400 mg Sodium Menu Breakfast 1 lowfat granola bar 1 medium banana 1 cup fruit yogurt. unsalted 1 1 1 156 126 3 3 rice cakes (3 inches in diameter).851 mg 572 mg 5. fat free.500 mg 1.Sodium (mg) Nuts. and dry beans Meat.555 mg 34 g 1. poultry.575 mg 35 g 2.500 mg 1. natural. 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. cooked from frozen 1 small whole wheat roll 1 tsp soft margarine 1 cup fat free milk Snack 2 large rectangle graham crackers 1 cup fat free milk 1/4 cup dried apricots Totals Substitutions To Reduce Sodium to 1.400 mg 1.
589 mg 527 mg 4.556 mg 31 g 1. plain 2 Tbsp vinaigrette dressing† 26 0 1/4 3/4 1 1 1/3 1 tsp soft margarine.500 mg 1/2 212 cup regular oatmeal with 1 tsp cinnamon 1 1 1 1 1 1 107 126 57 90 1 22 299 0 126 1 1 1/4 1/2 2 1 1 380 substitute unsalted cottage cheese in recipe* 196 3 1 1 12 8 62 312 148 7 51 1/2 1 2 Tbsp croutons.400 mg 2. reduced fat 6 whole wheat crackers 1/3 Substitutions To Reduce Sodium to 1.500 mg 1. drained. rinsed 1 Tbsp mayonnaise.498 mg 1. unsalted 1 1 1 1 Totals 8 1/4 3 1/4 3 1/3 5 1 1 2 3/4 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. natural. and fish Sodium (mg) Fats and oils Vegetables 2.500 mg 1.400 mg Sodium Menu Breakfast 1 cup whole grain oat rings cereal 1 medium banana 1 cup fruit yogurt. unsalted 2 slices (1 1/2 oz) cheddar cheese. no sugar added 1 cup fat free milk Lunch tuna salad sandwich: 1/2 cup tuna.Sodium (mg) Nuts.588 mg 31 g 2.400 mg 1. fat free.587 mg 527 mg 4. seeds.471 mg 1.941 56 g 26% 12 g 5% 76 mg The DASH Eating Plan 19 Sweets Grains Fruits Dairy 7 DAY 7 Number of DASH Food Group Servings .980 60 g 27% 12 g 6% 72 mg 1. unsalted 1 1 5 260 166 3 large rye wafer crackers. poultry. reduced fat 1 small whole wheat roll 1 cup grape juice 1 tsp soft margarine Snack cup almonds. and dry beans Meat. lowfat 1 large leaf romaine lettuce 2 slices tomato 2 slices whole wheat bread 1 medium apple 1 cup fat free milk Dinner 1/6 recipe zucchini lasagna* salad: 1/2 cup fresh spinach leaves 1/2 cup tomatoes wedges 2 Tbsp croutons. seasoned 2 Tbsp vinaigrette dressing.
chopped lemon juice onion powder salt mayonnaise. Sauté onions. chopped zucchini. 20 High Blood Pressure . 1 DAY 1 1 3 Chicken Salad 1/4 31/4 1/2 1/8 cups cups Tbsp tsp tsp Tbsp chicken. Serve over spaghetti. cubed. dried tomato sauce tomato paste tomatoes. Add remaining ingredients and simmer covered for 45 minutes. fat free chives.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 1.500 milligrams of sodium per day or just want to reduce your sodium intake. cut into cubes. and zucchini in oil for 5 minutes on medium heat. If you’re following the DASH eating plan at 1. 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. 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. and refrigerate. 2. dried basil. chopped water Makes 6 servings. combine all ingredients with chilled chicken and mix well. cooked. dried dill. lowfat Makes 5 servings. 1. To reduce sodium: Do not add salt. fat free mayonnaise. In a large bowl. New sodium total = 127 mg. 2. dried lemon juice Makes 8 servings. & 1 5 2 DAYS 1 and 5 8 2 2 2 Yogurt Salad Dressing oz cup Tbsp Tbsp Tbsp plain yogurt. skinless celery. heat oil. 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. Bake chicken. heart healthy meals. sliced oregano. New sodium total = 260 mg. chopped garlic. garlic. use the suggested recipe changes. In a medium skillet.
Add cooked rice and chicken. mash the garlic through the sieve. Whisk the vinegar and honey into the garlic mixture. cooked (skin and bone removed). To reduce sodium: Use one 4-oz can of no-salt-added tomato sauce and one 4-oz can of regular tomato sauce. 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. Place the garlic cloves into a small saucepan and pour enough water (about 1/2 cup) to cover them. Increase the heat for 3 minutes. 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. 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. 3. Refrigerate and serve. then reduce heat and simmer until garlic is tender. Drain and cool potatoes for 20 minutes. Heat through. 2. 4. Cut potatoes into quarters and mix with olive oil. diced Makes 5 servings.2 DAY 2 1 1 1 Vinaigrette Salad Dressing bulb cup Tbsp tsp Tbsp tsp garlic. 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. 3. about 15 minutes. Bring water to a boil. dried Makes 5 servings. 4. 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. chopped black pepper garlic. In a large skillet. New sodium total = 226 mg. 5. onions. mix in the oil and seasoning. minced cooked rice (in unsalted water) chicken breast. Add tomato sauce and spices. 1/2 1/4 1/4 Makes 4 servings. 5. Boil potatoes for 20 minutes or until tender. 2. with a wooden spoon. chopped black pepper dill weed. Thoroughly clean the potatoes with a vegetable brush and water. sauté onions and green peppers in oil for 5 minutes on medium heat. 3. The DASH Eating Plan 21 . 2. and spices. Pour the contents into a small sieve over a bowl and. and heat through. chopped green peppers vegetable oil tomato sauce parsley. and reduce the liquid to 2 Tbsp.
chopped green onions. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber Serving size: 1/2 cup 1. Break apart with a fork. and mix well. Place in dish. salt free Makes 4 servings. dehydrated catsup Makes 5 servings. Wash and dry fish. 2. 2. and drizzle over fish. whole onion. and mayonnaise. 3. Cut into 4 pieces. 3. Bake uncovered for 15 minutes or until fish flakes with fork. Combine all ingredients and mix well. Bake in a loaf pan at 350 °F for 25 minutes or to internal temperature of 165 °F. Add celery. onion. Serve with rice. chopped mayonnaise.5 DAY 5 Tuna Salad 2 1/2 1/3 61/2 6-oz can cup cup Tbsp tuna. reduced fat Makes 5 servings. 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. Cut into five slices and serve. dry egg. 2. Preheat oven to 350 °F. Mix oil and seasoning. Spray a casserole dish with cooking oil spray. lean oats. g g mg g . Rinse and drain tuna for 5 minutes. 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. regular. 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. 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. packed in water raw celery.
Lightly spray a 9 x 13 inch baking dish with vegetable oil spray. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber Serving size: 1 cup 1. fat free Parmesan cheese. Measure 1 cup portions and serve. In a medium bowl. and reserved cheese mixture. Repeat layering. Cut into 6 portions. 5. Bake 30 to 40 minutes. 3. no salt added basil. New sodium total = 196 mg. dried onion. scallions. 2. Cool for 10 to 15 minutes. 3. combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. chopped Makes 5 servings. Add a thin coating of sauce. Combine tomato sauce with remaining ingredients. Preheat oven to 350 °F. part-skim. Spread half of the cottage cheese mixture on top. combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Add a layer of zucchini. The DASH Eating Plan 23 .6 DAY 6 Scallion Rice 41/2 11/2 1/4 cups tsp cup cooked rice (in unsalted water) bouillon granules. Add a third of the noodles in a single layer. sauce. dried oregano. Combine the cooked rice. Set aside. and bouillon granules. grated cottage cheese. Cover with aluminum foil. Mix well and set aside. Top with noodles. grated zucchini. unsalted scallions (green onions). 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. Spread a thin layer of tomato sauce in the bottom of the baking dish. 2. 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. In a small bowl. chopped garlic black pepper Makes 6 servings. Cook rice according to directions on the package. sliced tomato sauce. 4. raw. and mix well. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber Serving size: 1 piece 1.
don’t let it keep you from reaching your health goals. but also keeps the changes simpler. what you're doing.gov For more information about hypertension. If so. and blood diseases. • See if you tried to do too much at once.box 12 Making the DASH to Good Health The DASH plan is a new way of eating—for a lifetime. visit the NHLBI’s online guide to lowering high blood pressure. patients. MN. call toll-free 1-800-575-WELL (9355). You may find. Use the table on page 12 to keep track of what you eat. Break complex goals into smaller. and how you feel. This not only keeps you from trying to do too much at once. lung. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart. • Celebrate success. that you eat high fat foods while watching television. each of which is attainable. For more information.02_30—developed by the Nutrition Coordinating Center. If you slip from the eating plan for a few days. U.nhlbi. simpler steps.nih. diagnosis. • Don’t worry about a slip. For More Information The NHLBI Health Information Center is a service of the National Heart.S. • Break the process down into small steps.nih. 03-4082 Originally Printed 1998 Reprinted February 1999 Revised May 2003 . Nutrient Data Base version 4. and prevention of heart. The NHLBI Health Information Center provides information to health professionals. Often. Box 30105 Bethesda. This record also helps you be sure you’re getting enough of each food group. MD 20824-0105 Phone: 301-592-8573 TTY: 240-629-3255 Fax: 301-592-8563 Web site: http://www. Or. To hear recorded messages about high blood pressure prevention and treatment. It can be found through the NHLBI Web site at http://www. Treat yourself to a nonfood treat for your accomplishments. Here’s how: • Ask yourself why you got off the track. contact: NHLBI Health Information Center P. Get back on track. Instead. Keep track for several days. The information line also has messages on high blood cholesterol. Or. 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. change one or two things at a time. Remember that changing your lifestyle is a long-term process. You can order “Your Guide to Lowering Blood Pressure” from the NHLBI Web site.nhlbi. Minneapolis. also record: where you are.gov—look for special Web pages. • Write it down. Besides noting what you eat. to obtain information on other topics. Everyone slips—especially when learning something new. Lung. Menus and recipes were analyzed using the Minnesota Nutrition Data System software—Food Data Base version 4. University of Minnesota. Slowly but surely is the best way to succeed. those starting a new lifestyle try to change too much at once. order it from the NHLBI Health Information Center—ask for NIH Publication No. 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. and the public about the treatment. Lung. and Blood Institute (NHLBI) of the National Institutes of Health. The messages are available in English and Spanish. The NHLBI Web site has information on other heart-related topics too. 03-5232. for instance. you could start keeping a substitute snack on hand to eat instead of the high fat foods.O. write to the NHLBI Health Information Center. and Blood Institute National High Blood Pressure Program NIH Publication No.02_30. This can help you find the problem.
This action might not be possible to undo. Are you sure you want to continue?
We've moved you to where you read on your other device.
Get the full title to continue reading from where you left off, or restart the preview.