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facts about

The

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.
box 1

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.

Hypertension

140 or higher

or

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

researchers tried to find clues about what in the diet affects blood pressure by testing various single nutrients. Durham. This eating plan—known as the DASH eating plan—also includes whole grain products. NC. and sugar-containing beverages. the greater the health risk. The DASH Eating Plan 3 . The higher blood pressure rises above normal. The DASH study involved 459 adults with systolic blood pressures of less than 160 mmHg and diastolic pressures of 80–95 mmHg. and that emphasizes fruits. In the past. Lung. Its findings showed that blood pressures were reduced with an eating plan that is low in saturated fat. sweets. There was also a central coordinating center at Kaiser Permanente Center for Health Research in Portland. as well as protein and fiber. cholesterol. It is rich in magnesium. Who Helped With DASH? The DASH study was sponsored by the NHLBI and conducted at four medical centers. The first was called “DASH. MD. potassium.” and it tested nutrients as they occur together in food. and Blood Institute (NHLBI) conducted two key studies. Pennington Biomedical Research Center. Louisiana State University. Johns Hopkins University. It is reduced in red meat. About 27 percent of the participants had hypertension. Then. and calcium. such as calcium and magnesium. Baltimore. MA. poultry.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. Baton Rouge. LA. Boston. fish. and lowfat dairy foods. About 50 percent were women and 60 percent were African Americans. and nuts. scientists supported by the National Heart. These studies were done mostly with dietary supplements and their findings were not conclusive. OR. vegetables. The four medical centers were: Brigham and Women’s Hospital. Duke University Medical Center. and total fat.

4 High Blood Pressure . blood pressure was lower on the DASH eating plan than on the other eating plan. None of the plans was vegetarian or used specialty foods. Results were dramatic: Both the fruits and vegetables plan and the DASH eating plan reduced blood pressure. and the DASH eating plan. especially for those with high blood pressure. DASH-Sodium shows the importance of lowering sodium intake— whatever your eating plan. But the DASH eating plan had the greatest effect. Results showed that reducing dietary sodium lowered blood pressure for both eating plans. But for a true winning combination. and a lower intake of about 1.000 milligrams of sodium daily.300 milligrams per day (the level consumed by many Americans). DASH-Sodium involved 412 participants. 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. but those without it also had large decreases.500 milligrams per day.400 milligrams per day. the blood pressure reductions came fast—within 2 weeks of starting the plan.500-milligram sodium intake eating plan. Other than that and blood pressure levels. The biggest blood pressure reductions were for the DASH eating plan at the sodium intake of 1. All three plans included about 3. Their systolic blood pressures were 120–159 mmHg and their diastolic blood pressures were 80–95 mmHg. Those on the 1. Furthermore. follow the DASH eating plan and lower your intake of salt and sodium. About 57 percent were women and about 57 percent were African Americans. At each sodium level. there were no significant effects caused by the two eating plans or different sodium levels. The three sodium levels were: a higher intake of about 3. had fewer headaches. The second study was called “DASH-Sodium. Those with hypertension saw the biggest reductions. an intermediate intake of about 2. a plan similar to what Americans consume but higher in fruits and vegetables.500 milligrams per day.DASH compared three eating plans: A plan similar in nutrients to what many Americans consume. About 41 percent of them had high blood pressure.” 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.

mixed nuts. carrots. pasta. corn. grapes. Fat content changes serving counts for fats and oils: For example. filberts. 1 Tbsp of a lowfat dressing equals 1/2 serving. depending on cereal type. sweet potatoes Apricots.box 2 Following the DASH Eating Plan The DASH eating plan shown below is based on 2. poultry. fat free or lowfat regular or frozen yogurt. oranges. magnesium. potassium. lentils. prunes. sunflower seeds. 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. Vegetables 4–5 Rich sources of potassium. cereals. English muffin. lowfat and fat free cheese Select only lean. trim away visible fats. light salad dressing. 1 Tbsp of regular salad dressing equals 1 serving. jam. peaches. broccoli. tangerines Fat free (skim) or lowfat (1%) milk. roast. including fat in or added to foods Sweets 5 per week Sweets should be low in fat * † Equals 1/2 – 1 1/4 cups. The DASH Eating Plan 5 . strawberries. magnesium. orange juice. walnuts. pita bread. grits. pineapples. green beans. lima beans. lowfat mayonnaise. and fiber Lowfat or fat free dairy foods 2–3 Major sources of calcium and protein Meats. protein. dates. melons. squash. mangoes. jelly. kidney beans. turnip greens. seeds. or boil. 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. broil. remove skin from poultry Almonds. and fiber Fruits 4–5 6 oz fruit juice 1 medium fruit 1/4 cup dried fruit 1/2 cup fresh. kale. raisins. fruit-flavored gelatin. crackers. ices DASH has 27 percent of calories as fat. bagel. or safflower) Maple syrup. bananas. Check the product’s Nutrition Facts Label. spinach. and fish 2 or less 3 oz cooked meats. The number of daily servings in a food group may vary from those listed. hard candy. fruit punch. collards. frozen. or fish Rich sources of protein and magnesium Nuts.000 calories a day. or cereal 1 cup raw leafy vegetable 1/2 cup cooked vegetable 6 oz vegetable juice Whole wheat bread. 1 Tbsp of a fat free dressing equals 0 servings. sugar. sorbet. 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. potatoes. peanuts. grapefruit juice. artichokes. depending on your caloric needs. vegetable oil (such as olive. unsalted pretzels and popcorn Tomatoes. oatmeal. canola. grapefruit. Use this chart to help you plan your menus or take it with you when you go to the store. poultry. magnesium. or canned fruit 8 oz milk 1 cup yogurt 11/2 oz cheese Important sources of potassium. jelly beans. fat free or lowfat buttermilk. green peas. instead of frying.

depending on your caloric need—box 4 gives the servings for 1. Drink water or club soda. or salad dressing. These are given in box 2 on page 5 for 2. And don’t forget these calorie-saving tips— • • Use lowfat or fat free condiments. Use a small amount of vegetable oil. To increase vegetables— • Have a hamburger that’s 3 ounces of meat instead of 6 ounces. check box 3 for tips on how to make the DASH eating plan lower in calories. such as fruits and vegetables. But it is rich in lower calorie foods. sherbet. You'll save about 110 calories.100 calories. and fruit drinks. unbuttered and unsalted popcorn. Here are some examples: To increase fruits— • • Eat a medium apple instead of four shortbread cookies. The number of servings you require may vary. You’ll save more than 200 calories. You’ll save 50 calories. 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.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. flavored yogurts.000 calories per day. Instead of 5 ounces of chicken. vegetable sticks. If you’re trying to lose weight. 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. Use half as much vegetable oil. You’ll save 230 calories. Eat smaller portions—cut back gradually. soft or liquid margarine.600 and 3. Eat fruits canned in their own juice. Add 1/2 cup serving of carrots and 1/2 cup serving of spinach. Choose lowfat or fat free dairy products to reduce total fat intake. box 3 How to Lower Calories on the DASH Eating Plan The DASH eating plan was not designed to promote weight loss. candy bars. regular soft drinks. Limit foods with lots of added sugar. or bread sticks. Add fruit to plain yogurt. • • • • • • • • 6 High Blood Pressure . Snack on fruit. such as pies. or choose fat free versions. have a stir-fry with 2 ounces of chicken and 11/2 cups of raw vegetables. Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. ice cream. You’ll save 80 calories. • 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.

lean. canned 3/4 cup Fruit Fresh. 1/2 cup Ready-to-eat cereal. 1 slice Vegetables Fresh or frozen. canned. rice. 1/3 cup Beans. This table gives examples of the varying amounts of sodium in some foods. salted. seeds. pasta. fish. roasted. without salt. 1/2 cup Meats. water pack. 1 cup Bread.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 dry beans Fat and oils Sweets Servings/Day 1. or frozen. frozen. canned. poultry. 3 oz Tuna canned.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. cooked without salt.020 The DASH Eating Plan 7 .600 calories/day 3. 8 oz Natural cheeses. 1/2 cup Lowfat or fat free dairy foods Milk. 1 1/2 oz Nuts. fish. 1/3 cup Peanuts. 1/2 cup Tomato juice. 1 cup Yogurt. and dry beans Peanuts. no salt added. and poultry Fresh meat. water pack. Most sodium is added during processing. 3 oz Tuna canned. unsalted. 1/2 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. and fish Nuts. seeds. unsalted. poultry. 1/2 cup Canned or frozen with sauce. 1 1/2 oz Processed cheeses. cooked from dried. Food Groups Sodium (mg) Grains and grain products Cooked cereal. 3 oz Ham.

of table salt. For example. Choose “convenience” foods that are lower in sodium. Start by cutting salt in half.500 milligrams of daily sodium intake. Twenty-four hundred milligrams of sodium equals about 6 grams. which usually have added salt. fish. pasta. flavor foods with herbs. or no-salt-added versions of foods and condiments when available. monosodium glutamate (MSG). Choose ready-to-eat breakfast cereals that are lower in sodium. and hot cereals without salt. canned soups or broths. be sure to read food labels to choose products lower in sodium. and whole grain foods than you may be used to eating. Processed foods account for most of the salt and sodium Americans consume. This fact sheet gives menus and recipes for both 2. smoked. such as tuna. and sauerkraut). choose low. So. mixed dishes such as pizza. plain frozen. of table salt (sodium chloride). it can cause bloating and diarrhea in some persons. olives. spices. and cereal mixes. Only small amounts of sodium occur naturally in food. In cooking and at the table. and added at the table. mustard. Cut back on instant or flavored rice. or salt-free seasoning blends. horseradish. Because the plan is high in fiber. Limit even lower sodium versions of soy sauce and teriyaki sauce—treat these condiments as you do table salt. rather than canned. and whole grain foods.500 milligrams of sodium equals about 4 grams. gradually increase your intake of fruit. to remove some sodium. pickled vegetables. Use spices instead of salt. Use fresh poultry. Still. Cook rice. vegetables. To avoid these problems. You may be surprised at many of the foods that have sodium. packaged mixes. They include soy sauce. catsup. used in cooking.or reduced-sodium.You should be aware that the DASH eating plan has more daily servings of fruits. you may want box 6 Tips To Reduce Salt and Sodium • Use reduced sodium or no-salt-added products. • • • • • • • • 8 High Blood Pressure . These amounts include all salt consumed— that in food products. Limit cured foods (such as bacon and ham). or processed types. Because it is rich in fruits and vegetables. or 1 teaspoon. or canned with “no-salt-added” vegetables. lime. foods packed in brine (such as pickles. and condiments (such as MSG. seasoned salts. vegetables. pasta. vinegar. which are naturally lower in sodium than many other foods. and some antacids—the range is wide. Rinse canned foods. Cut back on frozen dinners. 1. lemon. and salad dressings—these often have a lot of sodium. Buy fresh. or 2/3 teaspoon. baking soda. the DASH eating plan makes it easier to consume less salt and sodium.400 and 1. and lean meat. and barbecue sauce).

How can you get started on the DASH eating plan? It’s easy. and sauces with salt-containing ingredients. soy sauce. read the “Getting Started” suggestions in box 10 on page 11. broth. The DASH eating plan requires no special foods and has no hard-to-follow recipes. Look for the sodium content in milligrams and the Percent Daily Value.500 milligrams per day. Choose fruits or vegetables instead of salty snack foods. Limit condiments. 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. Next. and 8 offer tips on how to reduce the salt and sodium content in your diet. • • • • box 8 Compare Food Labels Read the Nutrition Facts on food labels to compare the amount of sodium in products. and how to use food labels to find lower sodium products. such as mustard.to begin by adopting the DASH eating plan at the level of 2. pickles.400 milligrams of sodium per day and then further lower your sodium intake to 1. catsup. Move the salt shaker away. The regular canned tomatoes (right) have 10 times as much sodium as the unsalted canned tomatoes. 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. 7. cured. or salt-containing ingredients. Ask that they be prepared without added salt. Know the terms that indicate high sodium content: pickled. Compare the food labels of these two versions of canned tomatoes. CANNED DICED TOMATOES. MSG. Boxes 6. Most restaurants are willing to accommodate requests.000 calorie diet The DASH Eating Plan 9 .000 calorie diet Vitamin A 10% • Vitamin C 15% Calcium 2% • Iron 2% *Percent Daily Values are based on a 2. Aim for foods that are less than 5 percent of the Daily Value of sodium. One way to begin is by box 7 Reducing Sodium When Eating Out • Ask how foods are prepared. NO SALT ADDED Nutrition Facts Serving Size 1/2 cup Servings Per Container approx.

you may have too much sodium on a particular day. boxes.) Fill it in for 1–2 days and see how it compares with the DASH plan. Finally. use the menus that begin on page 13—or make up your own. 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. Look for the following labels on cans. (See box 11 on page 12. Follow the DASH eating plan. One important note: If you take medication to control high blood pressure. This will help you see what changes you need to make in your food choices. and talk with your doctor about your drug treatment. bags. 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 . 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.box 9 Label Language Food labels can help you choose items lower in sodium and saturated and total fat. Don’t worry. you should not stop using it. Similarly. bottles. 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.

frozen. Choose lowfat (1 percent) or fat free (skim) dairy products to reduce your intake of saturated fat. total fat. • Limit meat to 6 ounces a day (2 servings)—all that’s needed. Three to four ounces is about the size of a deck of cards. and calories as desserts and snacks. Gradually increase your use of fat free and lowfat dairy products to three servings a day. and calories. If you have trouble digesting dairy products. popcorn with no salt or butter added. buy lactose-free milk or milk with lactase enzyme added to it. such as minerals and fiber. • • • Use fruits or other foods low in saturated fat. and raw vegetables. Or. cholesterol. pasta. Try these snack ideas: unsalted pretzels or nuts mixed with raisins. drink milk with lunch or dinner. • • • If you now eat one or two vegetables a day.box 10 Getting Started It’s easy to adopt the DASH eating plan. Here are some ways to get started: Change gradually. Fresh fruits require little or no preparation. Increase servings of vegetables. or no-salt-added canned vegetables. which have less meat and more vegetables. For example. Try casseroles and pasta. grains. sugar-sweetened tea. Include two or more vegetarian-style (meatless) meals each week. • Try these other tips: • Choose whole grain foods to get added nutrients. and dry beans. graham crackers. instead of soda. • • The DASH Eating Plan 11 . • Fruits and other lowfat foods offer great taste and variety. rice. choose whole wheat bread or whole grain cereals. Dried fruits are a good choice to carry with you or to have ready in the car. add a serving at lunch and another at dinner. or alcohol. Read food labels on margarines and salad dressings to choose those lowest in saturated fat and trans fat. For example. and stir-fry dishes. If you don't eat fruit now or have only juice at breakfast. add a serving to your meals or have it as a snack. Some margarines are now trans-fat free. If you now eat large portions of meat. cut them back gradually—by a half or a third at each meal. cholesterol. • Treat meat as one part of the whole meal. Use fresh. try taking lactase enzyme pills or drops (available at drugstores and groceries) with the dairy foods. and dry beans in meals. Use fruits canned in their own juice. instead of the focus. lowfat and fat free yogurt and frozen yogurt.

Food Amount (serving size) Sodium (mg) Number of Servings by DASH Food Group Nuts. and dry beans Meat.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. just copy the form. poultry. Total each day’s food groups and compare what you ate with the DASH eating plan. seeds. check the menus that start on page 13.400 mg 7–8 or daily 1. See page 9 to learn how to find sodium information on food labels. To see how the form looks completed. 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. 12 High Blood Pressure Sweets Grains Fruits Dairy . To record more than 1 day.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.

The menus allow you to have a daily sodium level of either 2. poultry. fat free.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. cooked from frozen 1 small baked potato: 2 Tbsp sour cream.745 mg 34 g 2.024 51 g 23% 9g 4% 164 mg 1. fat free 1/2 cup fruit cocktail. tsp = teaspoon. lowfat. natural.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. juice pack Dinner 3 oz beef.500 mg 1.500 mg 1. reduced fat. fat free 2 Tbsp grated cheddar cheese. low sodium 1 1/4 1 1 tsp soft margarine. seeds. Nuts. no sugar added 1 cup fat free milk 2 tsp jelly 2/3 Substitutions To Reduce Sodium to 1. 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. Some of these recipes give changes that can be used to lower their sodium level. Recipes for starred items are given on the later pages.998 50 g 23% 9g 4% 164 mg The DASH Eating Plan 13 Sweets Grains Fruits Dairy 1 DAY 1 Abbreviations: oz = ounce.400 mg 2. lowfat 1 cup green beans. mg = milligram Number of DASH Food Group Servings .363 mg 1. 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.400 mg Sodium Menu Breakfast cup bran cereal 1 slice whole wheat bread 1 medium banana 1 cup fruit yogurt. You'll also find that the menus sometimes call for you to use lower sodium. eye of round 2 Tbsp beef gravy. unsalted 5 2 1 2 Tbsp cheddar cheese. 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 20.400 mg or.A Week With the DASH Eating Plan Here is a week of menus from the DASH eating plan. by making the noted changes.257 mg 572 mg 4. some of the serving sizes have been rounded off.500 milligrams of sodium per day. some items may be in too small a quantity to have a listed food group serving.500 mg. g = gram. To ease the calculations. Use the changes if you want to follow the DASH eating plan at 1.338 mg 589 mg 4. versions of products. Tbsp = tablespoon. The menus are based on 2. or reduced fat or fat free. 1.780 mg 34 g 1. Also. and dry beans Meat.400 mg 2. and fish Sodium (mg) Sodium (mg) Fats and oils Vegetables 2.320 mg 1. natural.

500 mg 1. seeds.152 mg 1. grated 1/4 cup fresh mushrooms. 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.500 mg 1/2 104 84 1 126 75 cup regular oatmeal.400 mg 2. cooked from frozen 1/2 cup canned pears. 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 20.400 mg 1. with 1 tsp cinnamon 1 1 1 1 1 Lunch chicken breast sandwich: 2 slices (3 oz) chicken breast.351 mg 502 mg 4. poultry.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 . 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. skinless 2 slices whole wheat bread 1 slice (3/4 oz) American cheese.400 mg Sodium Menu Breakfast cup instant oatmeal. fat free 1/2 Substitutions To Reduce Sodium to 1.513 mg 32 g 1.977 60 g 27% 12 g 6% 107 mg 1. 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. flavored 1 mini whole wheat bagel 1 medium banana 1 cup fat free milk 1 Tbsp cream cheese.440 mg 34 g 2.500 mg 1. fat free. and dry beans Meat. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2.494 mg 509 mg 4. and fish Sodium (mg) Fats and oils Vegetables 2. † Recipe on page 21.577 mg 1. reduced fat 1 large leaf romaine lettuce 2 slices tomato 1 Tbsp mayonnaise. sliced 2 Tbsp vinaigrette dressing† 1/2 cup corn.Sodium (mg) Nuts.

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. eye of round 1 Tbsp barbeque sauce 2 slices (1 1/2 oz) cheddar cheese.Sodium (mg) Nuts. poultry.490 mg 495 mg 4. seeds. reduced fat Totals 107 6 156 101 1 Tbsp peanut butter.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. 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.502 mg 526 mg 4. 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. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. 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.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. and dry beans Meat.303 mg 1.500 mg 1.752 mg 29 g 1.759 mg 30 g 2.958 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 . fat free.400 mg 1. unsalted 1 1 Lunch beef barbeque sandwich: 2 oz beef. unsalted 146 1 1 1 1 1 1 Snack 1 cup fruit yogurt.984 44 g 20% 12 g 5% 146 mg 1. long grain 1/2 cup spinach.500 mg 1.400 mg 2.519 mg 1. no added sugar 1/4 cup dried fruit 2 large graham cracker rectangles 1 Tbsp peanut butter. and fish Sodium (mg) Fats and oils Vegetables 2.

203 mg 502 mg 4.500 mg 2. lowfat.400 mg 2.259 mg 1. unsalted 1/2 cup fruit cocktail 1 cup apple juice Totals 1 tsp soft margarine.Nuts. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. and fish Sodium (mg) Sodium (mg) Fats and oils Vegetables 2. fat free. natural.152 mg 32 g 1. no added sugar 1 medium apple 1 cup grape juice 1 cup fat free milk Lunch ham and cheese sandwich: 2 oz smoked ham. seeds. poultry.011 51 g 23% 9g 4% 122 mg 1.500 mg 1/2 Breakfast cup cornflakes 223 53 0 8 126 cup corn grits. with 1 tsp nonfat margarine.400 mg 2. unsalted 1 1 1 1/2 cup fruit yogurt.914 mg 32 g 2. and dry beans Meat.441 mg 1. 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.400 mg Sodium Menu 3/4 1/2 Substitutions To Reduce Sodium to 1.200 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.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 . 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. 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. low sodium 1 slice (3/4 oz) cheddar cheese.500 mg 1. reduced fat 2 slices whole wheat bread 1 large leaf romaine lettuce 2 slices tomato 1 Tbsp mayonnaise.

fat free* 84 62 178 7 51 15 2 15 0 126 1 2 tsp catsup 1 tsp soft margarine. 2%.495 mg 1.947 38 g 17% 9g 4% 153 mg 1.500 mg 1. and fish Sodium (mg) Sodium (mg) Fats and oils Vegetables 2. 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 22.826 mg 30 g 2.609 mg 27 g 1.941 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 .493 mg 1. unsalted 1 1 158 1 107 459 2 59 306 1 1/4 cup cottage cheese. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2.400 mg 1. juice pack 4 small celery sticks 2 Tbsp ranch dressing. unsalted 18 23 1 1/4 2 1/2 2 Tbsp yogurt dressing. no added sugar Totals 6 wheat crackers. reduced fat. and dry beans Meat.293 mg 429 mg 4.360 mg 475 mg 4. fat free Dinner 3 oz turkey meatloaf* 1 Tbsp catsup 1 small baked potato: 1 tsp soft margarine 1 Tbsp sour cream. fat free.400 mg Sodium Menu Breakfast 3/4 cup frosted shredded wheat Substitutions To Reduce Sodium to 1.400 mg 2. seeds. fat free.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. cooked from frozen 1 medium peach 1 cup fat free milk Snack 1 Tbsp peanut butter. unsalted 1/2 cup cottage cheese. lowfat 1 scallion stalk. poultry. no added sugar Lunch salad plate: 1/2 cup tuna salad* 1 large leaf romaine lettuce 6 wheat crackers. chopped 1 cup collard greens.Nuts. reduced fat 1/2 medium bagel (3-inch diameter) 1/2 cup fruit yogurt.500 mg 1. unsalted 119 1 1 1 2 1 1 101 152 53 1 Tbsp peanut butter. fat free 1/2 3 299 1 126 5 51 0 1 2 1 1 11/3 1 tsp soft margarine. 2% 1 cup canned pineapple.

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. cooked from frozen 1 cup carrots.400 mg Sodium Menu Breakfast 1 lowfat granola bar 1 medium banana 1 cup fruit yogurt.400 mg 1.400 mg 2.555 mg 34 g 1. reduced fat. unsalted 1 1 1 156 126 3 3 rice cakes (3 inches in diameter). and dry beans Meat.331 mg 1. 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 1.500 mg 1.500 mg 1. 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. poultry.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 . † Recipe on page 23.851 mg 572 mg 5. reduced fat 1 large leaf romaine lettuce 2 slices tomato 2 tsp mayonnaise.575 mg 35 g 2. seeds.944 31 g 14% 8g 4% 180 mg 1.568 mg 1. Sodium Level Nutrients Per Day Sodium Calcium Magnesium Potassium Fiber 2. fat free.Sodium (mg) Nuts. 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. 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. natural. and fish Sodium (mg) Fats and oils Vegetables 2.858 mg 549 mg 5. 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.

natural. rinsed 1 Tbsp mayonnaise. plain 2 Tbsp vinaigrette dressing† 26 0 1/4 3/4 1 1 1/3 1 tsp soft margarine.587 mg 527 mg 4. 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 2.400 mg Sodium Menu Breakfast 1 cup whole grain oat rings cereal 1 medium banana 1 cup fruit yogurt. seeds. 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.498 mg 1. no sugar added 1 cup fat free milk Lunch tuna salad sandwich: 1/2 cup tuna.500 mg 1.588 mg 31 g 2. and fish Sodium (mg) Fats and oils Vegetables 2. reduced fat 1 small whole wheat roll 1 cup grape juice 1 tsp soft margarine Snack cup almonds.500 mg 1. drained. and dry beans Meat.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. fat free. poultry.589 mg 527 mg 4.556 mg 31 g 1.Sodium (mg) Nuts. seasoned 2 Tbsp vinaigrette dressing.471 mg 1. unsalted 1 1 5 260 166 3 large rye wafer crackers. reduced fat 6 whole wheat crackers 1/3 Substitutions To Reduce Sodium to 1.400 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 1.400 mg 2. unsalted 2 slices (1 1/2 oz) cheddar cheese.

Bake chicken. sliced oregano. New sodium total = 260 mg. To reduce sodium: Do not add salt. 1. and refrigerate. 2. chopped water Makes 6 servings. and zucchini in oil for 5 minutes on medium heat. In a large bowl. 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. chopped garlic. chopped lemon juice onion powder salt mayonnaise. dried dill. 20 High Blood Pressure . garlic. 2. fat free mayonnaise. heart healthy meals. Serve over spaghetti. 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. dried basil. cooked. 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. cubed.500 milligrams of sodium per day or just want to reduce your sodium intake. 1 DAY 1 1 3 Chicken Salad 1/4 31/4 1/2 1/8 cups cups Tbsp tsp tsp Tbsp chicken. & 1 5 2 DAYS 1 and 5 8 2 2 2 Yogurt Salad Dressing oz cup Tbsp Tbsp Tbsp plain yogurt. heat oil. Sauté onions. New sodium total = 127 mg. fat free chives.Recipes for Heart Health Here are some recipes to help you cook up a week of tasty. Add remaining ingredients and simmer covered for 45 minutes. 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. If you’re following the DASH eating plan at 1. combine all ingredients with chilled chicken and mix well. skinless celery. chopped zucchini. cut into cubes. dried lemon juice Makes 8 servings. In a medium skillet. lowfat Makes 5 servings. use the suggested recipe changes. dried tomato sauce tomato paste tomatoes.

minced cooked rice (in unsalted water) chicken breast. Add cooked rice and chicken. 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. 2. dried Makes 5 servings. 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. Increase the heat for 3 minutes. Pour the contents into a small sieve over a bowl and. 2. about 15 minutes. New sodium total = 226 mg.2 DAY 2 1 1 1 Vinaigrette Salad Dressing bulb cup Tbsp tsp Tbsp tsp garlic. 3. mash the garlic through the sieve. chopped black pepper dill weed. Whisk the vinegar and honey into the garlic mixture. 4. chopped black pepper garlic. To reduce sodium: Use one 4-oz can of no-salt-added tomato sauce and one 4-oz can of regular tomato sauce. mix in the oil and seasoning. diced Makes 5 servings. 1/2 1/4 1/4 Makes 4 servings. and spices. cooked (skin and bone removed). and heat through. Place the garlic cloves into a small saucepan and pour enough water (about 1/2 cup) to cover them. In a large skillet. 3. 4. sauté onions and green peppers in oil for 5 minutes on medium heat. The DASH Eating Plan 21 . 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. with a wooden spoon. 2. 5. onions. Bring water to a boil. and reduce the liquid to 2 Tbsp. 3. Boil potatoes for 20 minutes or until tender. Thoroughly clean the potatoes with a vegetable brush and water. chopped green peppers vegetable oil tomato sauce parsley. Refrigerate and serve. Add tomato sauce and spices. 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. then reduce heat and simmer until garlic is tender. Heat through. 5. Drain and cool potatoes for 20 minutes. 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. Cut potatoes into quarters and mix with olive oil.

onion. Preheat oven to 350 °F. Add celery. 3. 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. and mix well. chopped mayonnaise. 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. Wash and dry fish. and mayonnaise. Cut into five slices and serve. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber Serving size: 1/2 cup 1. dehydrated catsup Makes 5 servings. reduced fat Makes 5 servings. 2. dry egg. regular. Combine all ingredients and mix well. 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. lean oats. chopped green onions. Serve with rice. Spray a casserole dish with cooking oil spray. 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. Bake uncovered for 15 minutes or until fish flakes with fork. g g mg g . 3. Cut into 4 pieces. Place in dish.5 DAY 5 Tuna Salad 2 1/2 1/3 61/2 6-oz can cup cup Tbsp tuna. salt free Makes 4 servings. Mix oil and seasoning. and drizzle over fish. Bake in a loaf pan at 350 °F for 25 minutes or to internal temperature of 165 °F. 2. 2. packed in water raw celery. Rinse and drain tuna for 5 minutes. Break apart with a fork.

Preheat oven to 350 °F. combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. 2. and mix well. and bouillon granules. Top with noodles. grated cottage cheese. In a small bowl. Combine the cooked rice. New sodium total = 196 mg. Measure 1 cup portions and serve. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber Serving size: 1 piece 1. Per Serving: Calories Total fat Saturated fat Cholesterol Fiber Serving size: 1 cup 1. In a medium bowl. Spread a thin layer of tomato sauce in the bottom of the baking dish. raw. 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. Add a thin coating of sauce. The DASH Eating Plan 23 . chopped garlic black pepper Makes 6 servings. Cool for 10 to 15 minutes. Repeat layering. 3. no salt added basil. and reserved cheese mixture. dried onion. scallions. 4. combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. grated zucchini. unsalted scallions (green onions). dried oregano. 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. Cut into 6 portions. Cook rice according to directions on the package. Set aside. Bake 30 to 40 minutes.6 DAY 6 Scallion Rice 41/2 11/2 1/4 cups tsp cup cooked rice (in unsalted water) bouillon granules. Lightly spray a 9 x 13 inch baking dish with vegetable oil spray. 3. Combine tomato sauce with remaining ingredients. fat free Parmesan cheese. part-skim. Add a third of the noodles in a single layer. Cover with aluminum foil. Spread half of the cottage cheese mixture on top. sliced tomato sauce. Add a layer of zucchini. sauce. chopped Makes 5 servings. 2. Mix well and set aside.

nih. also record: where you are.S. change one or two things at a time. and prevention of heart.nhlbi. Break complex goals into smaller. Or. Instead. Use the table on page 12 to keep track of what you eat. 03-5232.nih. MD 20824-0105 Phone: 301-592-8573 TTY: 240-629-3255 Fax: 301-592-8563 Web site: http://www. Remember that changing your lifestyle is a long-term process. Get back on track. Here’s how: • Ask yourself why you got off the track. This not only keeps you from trying to do too much at once. simpler steps. To hear recorded messages about high blood pressure prevention and treatment. patients. those starting a new lifestyle try to change too much at once. • See if you tried to do too much at once. Lung. You may find. • Don’t worry about a slip. Or. If you slip from the eating plan for a few days. Lung. diagnosis. Treat yourself to a nonfood treat for your accomplishments. It can be found through the NHLBI Web site at http://www. • Break the process down into small steps. each of which is attainable. • Celebrate success. and Blood Institute National High Blood Pressure Program NIH Publication No. The NHLBI Health Information Center provides information to health professionals. Nutrient Data Base version 4. that you eat high fat foods while watching television. lung. • Write it down. 03-4082 Originally Printed 1998 Reprinted February 1999 Revised May 2003 . This can help you find the problem. and the public about the treatment. For More Information The NHLBI Health Information Center is a service of the National Heart. This record also helps you be sure you’re getting enough of each food group. 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. call toll-free 1-800-575-WELL (9355). U. but also keeps the changes simpler. The information line also has messages on high blood cholesterol. write to the NHLBI Health Information Center. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart. If so.02_30—developed by the Nutrition Coordinating Center. order it from the NHLBI Health Information Center—ask for NIH Publication No. Minneapolis. You can order “Your Guide to Lowering Blood Pressure” from the NHLBI Web site. and how you feel. contact: NHLBI Health Information Center P. Keep track for several days.nhlbi. for instance.O.box 12 Making the DASH to Good Health The DASH plan is a new way of eating—for a lifetime. MN. what you're doing. don’t let it keep you from reaching your health goals.gov—look for special Web pages. Often. The messages are available in English and Spanish. Box 30105 Bethesda. The NHLBI Web site has information on other heart-related topics too. Besides noting what you eat. visit the NHLBI’s online guide to lowering high blood pressure. Menus and recipes were analyzed using the Minnesota Nutrition Data System software—Food Data Base version 4. and Blood Institute (NHLBI) of the National Institutes of Health. University of Minnesota. Slowly but surely is the best way to succeed. For more information. and blood diseases. you could start keeping a substitute snack on hand to eat instead of the high fat foods.gov For more information about hypertension. to obtain information on other topics. 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. Everyone slips—especially when learning something new.02_30.