Lowering Your Blood Pressure with Dash

Source: https://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf

  • Research shows that DASH can prevent / lower high BP.

  • high BP: higher than 140/90 mmHg.

  • prehypertension: between 120/80 mmHg and 139/89 mmHg.

  • Take these steps to prevent high BP

    • Follow a healthy eating plan.
    • Maintain a health weight.
    • Be moderately physically active for at least 2.5 hours per week.
    • If you drink, do it in moderation.
  • DASH

    • rich in fruits, vegetables, fat-free or low-fat diary, whole grains, fish, poultry, beans, seeds and nuts.
    • less sodium and sweets.
    • lower saturated fat, trans fat and cholesterol.
    • rich in nutrients that are associated with lowering bp
      • potassium, magnesium, calcium, protein, and fiber.
  • DASH requires no special food / recipe.

  • Simply add certain number of servings from food groups.

  • How much you eat depends on your calorie requirements.

  • Sodium: aim for 2300 mg first and then try switching to 1500mg gradually.

    • Creative ways to lower sodium intake
      • use herbs, spices, lemon/lime, vinegar, wine in cooking.
  • Make changes over a couple of days/weeks

    • Add servings of vegetables on each meal gradually.
    • Increase the use of fat-free / low-fat dairy.
    • Limit lean meats to 6 ounces a day / 3 ounces a meal.
    • Include two or more vegetarian-style / meatless meals each week.