DASH (Dietary Approach to stopping hypertension) Diet
The DASH diet is prescribed by your doctor to help reduce your blood pressure
How does it work?
The DASH diet is a simple plan that helps you to make small positive changes to your diet.
Eat more:
• Vegetables
• Fruit
• Whole grains
• Low or fat-free dairy products
• Lean beef, chicken, and fish
Eat Less:
• Sodium (less than 2300 mg/day)
• Saturated and trans fat
• Sweets (less than 5 per week)
• Juice
• Pop and sugar-sweetened drinks
A diet never works alone! The other changes you need to make should include:
Increased physical activity
Reduced alcohol consumption
Improved sleep habits
How will it help me?
The DASH diet is one ingredient in a series of changes that will effectively reduce your blood pressure over time.
When you adhere to a DASH diet you can expect your blood pressure to be reduced soon after you change your diet!
What does that mean for me?
Reducing blood pressure can help to decrease the risk of:
• Heart attack
• Stroke
• Pain while walking
• Kidney disease
• Vision loss
• Dementia
What can I do?
The DASH Diet not only helps you improve your blood pressure, but it also helps you lose weight.
• Eat smaller portions during the day
• Eat less fried foods
• Increase vegetables, fruits, and grains
• Choose water instead of soda or juice
• Eat less than 2,300 mg of salt per day
The most important thing about a new diet is realizing that small changes can result in large improvements. Your doctor wants you to succeed and wants to work with you on a regular basis to help you lower your high blood pressure!
Learn more about how to follow the dash eating plan by going here:
