| Lower your blood pressure with the DASH eating plan  Are you among the approximately 1 in 3 adults in the United States who has high blood pressure? Research has shown that high blood pressure can be prevented—and lowered—by following the Dietary Approaches to Stop Hypertension (DASH) eating plan.
High blood pressure basics High blood pressure, also called hypertension, usually has no symptoms. You can have it for years without knowing it. During this time, it can damage your heart, blood vessels, kidneys, and other parts of your body. It's important to know your blood pressure numbers. If your blood pressure is normal (less than 120/80 mmHg), work with your health care team to keep it that way. If you have prehypertension (blood pressure between 120/80 and 139/89 mmHg) or hypertension (blood pressure of 140/90 mmHg or higher), you will need to take action to control it and reduce your risks for related health problems. Steps you can take to control your blood pressure include: - Maintain a healthy weight.
- Be moderately physically active for at least 30 minutes most days of the week.
- Follow a healthy eating plan, which includes foods lower in sodium.
- If you drink alcoholic beverages, do so in moderation.
- If you smoke, quit.
- Manage your stress.
- Follow the treatment plan recommended by your doctor. If you are prescribed medication, take it as directed.
Learn more about high blood pressure and how to control it Doing the DASH What you choose to eat affects your blood pressure. Decades of research supported by the National Heart, Lung, and Blood Institute (NHLBI) has shown that the DASH eating plan, combined with reduced sodium intake, may help individuals prevent—or lower—high blood pressure. The DASH plan also may help you lose weight.  The plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. It contains less salt and sodium; sweets, added sugars, and sugar-containing beverages; fats; and red meats than the typical American diet.
This heart healthy way of eating is also lower in saturated fat, trans fat, and cholesterol. The eating plan is rich in potassium, which is associated with lowering blood pressure. Check out an overview of the DASH eating plan DASH eating plan tips The DASH eating plan requires no special foods and has no hard-to-follow recipes. It simply calls for a certain number of daily servings from various food groups. Healthy eating tips based on the DASH diet include: - Add a serving of vegetables at lunch one day and at dinner the next, and add a serving of fruit at one meal or as a snack.
- Limit lean meats to 6 ounces a day—3 ounces a meal, which is about the size of a deck of cards.
- Gradually increase your use of fat-free and low-fat milk products to three servings a day.
- Include two or more vegetarian-style, or meatless, meals each week.
- Increase servings of vegetables, brown rice, whole-wheat pasta, and cooked dry beans in meals. Try casseroles, whole-wheat pasta, and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.
- Increase servings of vegetables, brown rice, whole-wheat pasta, and cooked dry beans in meals. Try casseroles, whole-wheat pasta, and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.
 Learn more in Your Guide to Lowering Your Blood Pressure With DASH
"I was overweight. I was told by my doctor that if I kept it up I was going to develop high blood pressure and high blood cholesterol. The doctor sent me to a dietitian. She is the one who taught me the things that I had to do in order to eat right. It was hard at the beginning, because once you have bad habits they are hard to break. Once I realized it was for my own good and no one was going to take care of me except me, I decided to start eating better. At home, we keep stuff like fruits, vegetables, and low-fat or fat-free milk in the house." —Jose Henriquez Popular resources - Diseases and Conditions Index (DCI): High Blood Pressure
- Your Guide to Lowering Your Blood Pressure With DASH
- At a Glance: Lowering Your Blood Pressure With DASH
- Your Guide to Lowering Blood Pressure
- An update on salt, sodium, and DASH (A summary from the NHLBI professional newsletter)
- Dietary Guidelines for Americans, 2010
News and notes - The Director's Corner: NHLBI Celebrates American Heart Month 2011
Read a summary of the exciting activities that took place during February, including National Wear Red Day®; a special panel event on cardiovascular research and women's heart disease put on jointly with the Mayo Clinic; and The Heart Truth® Red Dress Fashion Show 2011. - Keep the Beat™: Deliciously Healthy Eating Web site
Browse recipes from the new Deliciously Healthy Family Meals cookbook.
®The Heart Truth, its logo, and The Red Dress are registered trademarks of the U.S. Department of Health and Human Services (HHS). ® National Wear Red Day is a registered trademark of HHS and the American Heart Association. ™ Keep the Beat is a trademark of HHS.
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