Sample DASH Diet

Research has found that diet
affects the development of high
blood pressure, or hypertension
(the medical term). Recently, two studies
showed that following a particular eating
plan—called the DASH diet—and reducing
the amount of sodium consumed lowers
blood pressure.
While each step alone lowers blood pres-
sure, 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
diet 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
FACTS ABOUT
NATIONAL INSTITUTES OF HEALTH
NATIONAL HEART, LUNG, AND BLOOD INSTITUTE
The DASH Diet
Government’s National High Blood
Pressure Education Program, or 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.
WHAT IS HIGH BLOOD
P
RESSURE?
Blood pressure is the force of blood
against artery walls. It is measured in
millimeters of mercury (mm Hg) and
recorded as two numbers—systolic pres-
sure (as the heart beats) over diastolic
pressure (as the heart relaxes between
beats). Both numbers are important
(see Box 1 on page 2).
Blood pressure rises and falls during the
day. But when it stays elevated over
F
EATURING NEW FINDINGS
ABOUT REDUCING SODIUM
AND NEW LOWER
-
SODIUM
RECIPES AND MENUS
.
Page 1/20
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Sample DASH Diet PDF

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