Modifying your diet is worthwhile, but it can be challenging, especially if you need to make big changes. In addition to consulting with your physician, consider working with a nutritionist, dietitian or health coach to help customize meal plans, find suitable and exciting recipes, and build new, healthy habits.
For more information on the DASH diet, as well as practical tips and how-to's, see the DASH Diet article.
National Heart, Lung, and Blood Institute, National Institutes of Health website. Available at: http://www.nhlbi.nih.gov.
7/6/2009 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed/what.php : Levitan EB, Wolk A, Mittleman MA. Consistency with the DASH diet and incidence of heart failure. Arch Intern Med. 2009;169:851-857.
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The eating pattern outlined in the DASH diet promotes healthier blood pressure levels (and heart health in general) because of what it includes and excludes.1 Specifically:
DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. The DASH diet is an example of what is generally considered to be a heart-healthy diet. This diet was shown to significantly reduce blood pressure and is often recommended to people with hypertension.
The eating pattern outlined in the DASH diet promotes healthier blood pressure levels (and heart health in general) because of what it includes and excludes.1 Specifically:
DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. The DASH diet is an example of what is generally considered to be a heart-healthy diet. This diet was shown to significantly reduce blood pressure and is often recommended to people with hypertension. The DASH diet combined with a low sodium intake can reduce blood pressure even further, as well as reduce bone loss and homocysteine levels. (Reducing sodium works for some but not all people. For more information, see "Reducing Your Sodium Intake," below.)
In addition to helping you manage your blood pressure, the DASH eating plan is a healthy one that will help you manage your weight and possibly reduce your risk of other chronic diseases. For example, research suggests that women who follow the DASH diet can reduce their risk of heart failure and osteoporosis.
Modifying your diet is worthwhile, but it can be challenging, especially if you need to make bigs big changes. In addition to consulting with your physician, consider working with a nutritionist, dietitian or health coach to help customize meal plans, find suitable and exciting recipes, and build new, healthy habits.
DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. The DASH diet is an example of what is generally considered to be a heart-healthy diet. This diet was shown to significantly reduce blood pressure and is often recommended to people with hypertension. The DASH diet combined with a low sodium intake can reduce blood pressure even further, as well as reduce bone loss and homocysteine levels. (Reducing sodium works for some but not all people. For more information, see "Reducing Your Sodium Intake," below.)
In addition to helping you manage your blood pressure, the DASH eating plan is a healthy one that will help you manage your weight and possibly reduce your risk of other chronic diseases. For example, research suggests that women who follow the DASH diet can reduce their risk of heart failure and osteoporosis.
Modifying your diet is worthwhile, but it can be challenging, especially if you need to make big changes. In addition to consulting with your physician, consider working with a nutritionist, dietitian or health coach to help customize meal plans, find suitable and exciting recipes, and build new, healthy habits.
The eating pattern outlined in the DASH diet is beneficial to hypertension promotes healthier blood pressure levels (and heart health in general) because of what it includes and excludes.1 Specifically:
National Heart, Lung, and Blood Institute, National Institutes of Health website. Available at: http://www.nhlbi.nih.gov.
7/6/2009 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed/what.php : Levitan EB, Wolk A, Mittleman MA. Consistency with the DASH diet and incidence of heart failure. Arch Intern Med. 2009;169:851-857.
Researchers believe that it is the combination of nutrients from this eating pattern that helps to lower blood pressure. Specifically, magnesium, potassium, and calcium, as well as protein and fiber, may act together to achieve this goal.
The eating pattern outlined in the DASH diet promotes healthier blood pressure levels (and heart health in general) because of what it includes and excludes.1 Specifically:
Modifying your diet to make it more healthful should have few, if any, side effects. If you have a serious health condition, consult with your physician or another trusted health provider before you make any drastic changes.
Depending on your daily calorie needs, these are the number of servings of each food group you should strive for each day:
1,600 Calories:
2,000 Calories:
3,000 100 Calories:
It may Traditionally, doctors have advised patients with hypertension to cut down on salt in the diet. Today, however, the value of this stressful dietary change has undergone significant questioning. Reducing sodium may not be helpful or necessary, at least for many people. Considering how rapidly our knowledge is evolving, it's a good idea to consult with your physician to learn the latest recommendations.
If reducing sodium is on your to-do list, consider that it may take a little time for your taste buds to adjust to eating less sodium. Here are some tips to help you reduce your intake:
DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. The DASH diet is an example of what is generally considered to be a heart-healthy diet. This diet was shown to significantly reduce blood pressure and is often recommended to people with hypertension. The DASH diet combined with a low sodium intake can reduce blood pressure even further, as well as reduce bone loss and homocysteine levels. (Reducing sodium works for some but not all people. For more on reducing sodiuminformation, see "Reducing Your Sodium Intake," below.)
In addition to helping you manage your blood pressure, the DASH eating plan is a healthy one that will help you manage your weight and possibly reduce your risk of other chronic diseases. For example, research suggests that women who follow the DASH diet can reduce their risk of heart failure and osteoporosis.
Modifying your diet is worthwhile, but it can be challenging, especially if you need to make big changes. In addition to consulting with your physician, consider working with a nutritionist, dietitian or health coach to help customize meal plans, find suitable and exciting recipes, and build new, healthy habits.
DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. The DASH diet is an example of what is generally considered to be a heart-healthy diet. This diet was shown to significantly reduce blood pressure and is often recommended to people with hypertension. The DASH diet combined with a low sodium intake can reduce blood pressure even further, as well as reduce bone loss and homocysteine levels. (Reducing sodium works for some but not all people. For more information, see "Reducing Your Sodium Intake," below.)
In addition to helping you manage your blood pressure, the DASH eating plan is a healthy one that will help you manage your weight and possibly reduce your risk of other chronic diseases. For example, research suggests that women who follow the DASH diet can reduce their risk of heart failure and osteoporosis.
Modifying your diet is worthwhile, but it can be challenging, especially if you need to make big changes. In addition to consulting with your physician, consider working with a nutritionist, dietitian or health coach to help customize meal plans, find suitable and exciting recipes, and build new, healthy habits.
Traditionally, doctors have advised patients with hypertension to cut down on salt in the diet. Today, however, the value of this stressful dietary change has undergone significant questioning. Reducing sodium may not be helpful or necessary, at least for many people. Considering how rapidly our knowledge is evolving, it's a good idea to consult with your physician to learn the latest recommendations.
If reducing sodium is on your to-do list, consider that it may take a little time for your taste buds to adjust to eating less sodium. Here are some tips to help you reduce your intake:
Depending on your daily calorie needs, these are the number of servings of each food group you should strive for each day:
1,600 Calories:
2,000 Calories:
3,100 Calories:
The following is a guide to foods that are recommended on the DASH diet, as well as guidance on how much food equals a single serving. (To learn how many servings you should aim for in each category, see "How Many Servings Do I Need?" below.)
Grains and Grain Products
Grains are rich in carbohydrates, which provide quick energy for exercise. If you choose whole grains, you will also get a good dose of fiber and several vitamins and minerals. (Be aware though that many bread products are quite high in sodium. It may be better to make your own salt-free bread or buy baked goods with minimum added salt or baking powder.) See "How to eat healthy grains" for more info and tips.
One serving equals:
Good choices include:
Vegetables
Vegetables are low in calories and have almost no fat. They are also excellent sources of fiber, phytochemicals, vitamins, and minerals, such as potassium and magnesium. Choose local and/or organic vegetables and fruits whenever you can. Know which foods are in season where you live, and choose accordingly--your food will be fresher and less expensive. See "How to eat a diet rich in fruits and vegetables" for more info and tips.
One serving equals:
Good choices include:
Fruits
Not only are they low in fat and calories, but fruits are good sources of potassium, magnesium, and fiber. Choose local and/or organic vegetables and fruits whenever you can. Know which foods are in season where you live, and choose accordingly--your food will be fresher and less expensive. See "How to eat a diet rich in fruits and vegetables" for more info and tips.
One serving equals:
Good choices include:
Low-fat or Fat-free Dairy Foods
Dairy foods are excellent sources of calcium and protein. Choose hormone-free and organic dairy products if possible.
One serving equals:
Good choices include:
Meats, Poultry, and Fish
Meats, poultry, and fish are packed with protein and magnesium. Be sure to buy lean cuts of meat and poultry. Choose natural, hormone-free, antibiotic-free, and organic meats if possible.
One serving equals three ounces of cooked meats, poultry, or fish. Three ounces is about the size of a deck of cards or the palm of a woman's hand.
Tips for eating the healthiest meats:
Nuts, Seeds, and Dry Beans
These foods are great sources of magnesium, potassium, protein, and fiber.
One serving equals:
Good choices include (in most cases you will want to choose unsalted varieties):
Fats and Oils
Fats and oils should be used sparingly. When choosing fats, select those lowest in saturated fat, such as oils.
One serving equals:
Better choices include:
Sweets
Sweets rarely provide any nutrients. Select those that are low in fat and limit your overall intake of them.
One serving equals:
Better choices include:
The eating pattern outlined in the DASH diet promotes healthier blood pressure levels (and heart health in general) because of what it includes and excludes.1 Specifically:
