Your guide to lowering your blood pressure with DASH : DASH eating plan : lower your blood pressure

U.S. Department of health and human services. national Institutes of Health. The Dash diet (Dietary Approaches to Stop Hypertension) is a diet promoted by the National Heart, Lung, and Blood Institute (part of the Nih, a United States government organization) to control hypertension. This eating plan is rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is considered a well-balanced approach to eating for the general public. It is now recommended by the Us department of Agriculture (Usda) as an ideal eating plan for all Americans. The Dash diet is based on Nih studies that examined three dietary plans and their results. None of the plans were vegetarian, but the Dash plan incorporated more fruits and vegetables, low fat or nonfat dairy, beans, and nuts than the others studied. Not only does the plan emphasize good eating habits, but also suggests healthy alternatives to "junk food" and discourages the consumption of processed foods. The Nih has published a guidebook, "Your Guide to Lowering your Blood Pressure With Dash", which details the nutrition facts of popular mainstream food items and their healthy alternatives. The manual also provides samples of meal plans and proportions along with their associated nutritional information. The last pages of the manual provides a list of resources and how to obtain them. The diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with normal blood pressure. Those with hypertension dropped by 11 and 6, respectively. There are several eating plans included in the diet, with the daily caloric intake ranging from 1699 to 3100 dietary calories.[1] Introduction. What Is High Blood Pressure? What Is the Dash Eating Plan? How Do I make the Dash? How Can I Get Started on the DASH Eating Plan? A Week With the DASH Eating Plan. Recipes for Heart Health. To Learn more. Contents. Get with the plan that is clinically proven to significantly reduce blood pressure! This updated booklet contains a week's worth of sample menus and recipes recalculated using 2005 nutrient content data. The "Dietary Approaches to Stop Hypertension" eating plan features plenty of fruits, vegetables, whole grains, and other foods that are heart healthy and lower in salt/sodium. Also contains additional information on weight loss and physical activity.