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.

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• 2021-07-11 (Private)