Download DASH DIET

DASH DIET
DASH is short for Dietary Approaches To Stop Hypertension. Hypertension is an elevated blood pressure.
Even minor elevations of normal blood pressure (120/80) are unhealthy. The higher the blood pressure above
normal, the greater the health risk. There have been suggestions in research from the past that higher levels of
calcium in drinking water or from diary products, low salt or sodium, and higher potassium can have a
beneficial effect on blood pressure. The DASH diet is a method to incorporate these beneficial changes of
minerals in your daily diet. In addition the goal of this diet is to include many food products that you are
familiar with and to place as few restrictions on you as possible.
You will see that the diet plan is low in saturated fat, total fat and cholesterol. It focuses on fruits, vegetables,
and low fat diary foods. As part of this, magnesium, potassium, calcium, protein, and fiber are increased. At
the same time, the use of sodium or salt is reduced. It has been known for a long time that reducing salt or
sodium intake can improve blood pressure. In those patients with high blood pressure, this diet reduced the
systolic blood pressure on average 11 mmHg and the diastolic blood pressure 6 mmHg. This improvement is
equivalent to what is frequently seen with the starting dose of most blood pressure lowering pills. In addition,
the benefits were seen quickly within two weeks.
There are multiple tips on starting the diet. In addition to those in the printed material, it does help to start
reading labels. In particular, try to avoid salt and those food products that have refined flour, sugar or rice. The
added benefit from unrefined starches is the increase in both nutrients and fiber. Hopefully, your blood pressure
will be easier to control but do not immediately discontinue classic blood pressure medications once you are
started on the DASH diet. In addition, the control of hypertension should always be associated with weight
loss, regular exercise, and the avoidance of alcoholic beverages.
We are suggesting that you obtain a copy of the DASH diet. To obtain this and additional information, you can
write the NHLBI Information Center or visit the special website at:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/
NHLBI Information Center
PO Box 30105
Bethesda, Maryland 20824-0105