Health Ebook: The DASH Diet
Research has found that diet affects the development of high blood pressure, or hypertension (the medical term). Recently, two studies showed that following a particular eating plan—called the DASH diet—and reducing the amount of sodium consumed lowers blood pressure.
While each step alone lowers blood pres- sure, the combination of the eating plan and a reduced sodium intake gives the biggest benefit and may help prevent the development of high blood pressure.
This fact sheet, based on the DASH research findings, tells about high blood pressure, and how to follow the DASH diet and reduce the amount of sodium you consume. It offers tips on how to start and stay on the eating plan, as well as a week of menus and some recipes.
The menus and recipes are given for two levels of daily sodium consumption —2,400 milligrams (the upper limit of current recommendations by the Federal Government’s National High Blood Pressure Education Program, or NHBPEP, and the amount used to figure food labels’ Nutrition Facts Daily Value) and 1,500 milligrams.
Those with high blood pressure may especially benefit from following the eating plan and reducing their sodium intake. But the combination is a heart-healthy recipe that all adults can follow.