Lower your blood pressure with the DASH diet. It stands for Dietary Approaches to Stop Hypertension, but it’s an ideal eating style for everybody who wants to be healthy.

1. LOWER YOUR BLOOD PRESSURE
IN 10 STEPS
USING THE DASH DIET
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2. LOWER YOUR BLOOD PRESSURE IN 10 STEPS HEALTHY FAMILY MATTERS
Lower your blood pressure with the DASH diet. It stands for Dietary
Approaches to Stop Hypertension, but it’s an ideal eating style for
everybody. In fact, U.S. News and World Report ranked it the best and
healthiest diet plan. These are some suggestions for how to get started.
Eating On The DASH Diet
1. Make a calorie plan. The DASH diet is based on a recommended
number of servings from various food groups. Once you determine how
many calories you need to consume, it’s easy to plan your meals and
snacks around any foods you prefer.
2. Reduce your salt intake. There are two versions of DASH allowing
2,400 or 1,500 milligrams of salt. If you’re over 50 or have certain medical
conditions, you may need to use the lower limit. In any case, try to eat less
processed food and experiment with other seasonings like herbs, vinegar
and lemon.
3. Eat more vegetables, fruits and whole grains. Most people will need
to increase their daily servings of produce and whole grains. These fiber
rich foods will help you feel full and supply important nutrients your body
needs.
4. Switch to low fat dairy products. Look for skim milk or low fat milk
when you’re grocery shopping. Buy nonfat or low fat yogurt. If you’re
lactose intolerant, you may want to try dairy alternatives or other
lactose-free products.
5. Cut back on red meat. Get your protein from leaner sources like fish.
Eat more beans and other vegetarian dishes. When you do eat meat, watch
the portion sizes. A 3 ounce serving of meat is about the size of a deck of
cards.
6. Limit your sugar intake. Sugar is high in empty calories. Drink water
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3. LOWER YOUR BLOOD PRESSURE IN 10 STEPS HEALTHY FAMILY MATTERS
instead of soda. Eat fruit for dessert and snack on brown rice cakes.
7. Focus on healthy fats. Cutting back on processed foods and eating
healthy fats instead will also help you avoid trans fats that increase the risk
of heart disease. Opt for healthier monounsaturated and polyunsaturated
fats like olive or canola oil.
8. Make gradual changes. Suddenly eating more whole foods can cause
bloating and diarrhea. Give your body time to adapt by introducing them
into your diet step by step. Add an extra helping of vegetables to one meal
a day. Substitute whole grain breads for your usual breakfast pastry.
9. Learn new recipes. You can still enjoy delicious foods. Visit your local
library or take a cooking class on how to prepare healthy food using
seasonal produce and other fresh ingredients.
10. Get a free guidebook. The DASH diet was created in part by the
National Heart, Lung, and Blood Institute. Their website offers free
guidebooks that will help you design your individual plan and track your
progress.
Other Lifestyle Suggestions
1. Take medication as directed. Hypertension can cause heart and kidney
disease. Continue taking any medication your doctor prescribes for high
blood pressure and talk with your doctor about how to get the most out of
the DASH diet.
2. Lose weight. Losing excess weight will help you lower your blood
pressure. Your doctor can advise you on how to lose weight gradually and
safely.
3. Exercise regularly. Engage in moderate physical activity for at least 30
minutes a day most days of the week. If you’re trying to lose weight,
increase that to 60 minutes daily. Find activities you enjoy so you’ll stick
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4. LOWER YOUR BLOOD PRESSURE IN 10 STEPS HEALTHY FAMILY MATTERS
with your program.
4. Consume alcohol in moderation. You can drink alcohol on the DASH
diet. Most experts agree that safe consumption levels are one drink a day
for women and two for men.
Get fit by following the DASH diet. If you have high blood pressure, it will
help you manage your condition. Even if your blood pressure is normal, it’s
a healthy way to live.
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