NHLBI Offers Updated Guide with Practical
Information for Lowering High Blood Pressure through Diet
If you’re one of the 65 million American adults, one in three,
with high blood pressure, you have probably heard the advice, “watch
your diet, cut back on salt.” But how? Figuring out what to
eat and how much to eat is not always simple.
The National Heart, Lung, and Blood Institute (NHLBI) has developed
“Your Guide to Lowering Your Blood Pressure with DASH”
to provide step-by-step advice on lowering and controlling high
blood pressure by following the DASH eating plan. DASH, which stands
for Dietary Approaches to Stop Hypertension, follows heart-healthy
guidelines to limit salt or sodium, saturated fat, trans fat, and
cholesterol, and focuses on increasing intake of fruits, vegetables,
and fat-free or low-fat milk products. It is also rich in whole
grain products, fish, poultry, and nuts.
“NHLBI studies have shown that the DASH eating plan can significantly
lower high blood pressure, even within the first few weeks,”
said NHLBI Director Elizabeth G. Nabel, M.D. “They demonstrate
that by making healthy choices in diet and physical activity, you
can get on track to a healthier life.”
The new guide updates previous publications of the DASH Eating
Plan with a new look and is consistent with the 2005 U.S. Dietary
Guidelines for Americans. It also contains new information on potassium,
weight loss, physical activity, a week’s worth of menus, easy-to-prepare
recipes, and a food diary for recording what you eat and the physical
activity you do. In addition, the guide provides tips for heart-healthy
choices at every meal, even when dining out, and for increasing
physical activity.
Sometimes getting started on a heart-healthy eating plan can be
the hardest part. The guide provides practical advice and suggestions
for beginning with small changes such as:
- If you eat only one or two servings of vegetables per day,
try adding one serving at lunch and another at dinner.
- Gradually switch to fat-free or low-fat milk and reduce servings
of soda or other sweetened beverages.
- Choose whole grain foods, such as whole wheat bread or whole
grain cereals to get added nutrients, such as minerals and fiber.
- When shopping, read the Nutrition Facts label on foods to find
sodium content, and choose items lowest in salt or sodium.
- Start with a simple 15-minute walk during your favorite time
of day and slowly build up.
- Don’t worry about a slip. Start again, and be sure to
celebrate successes.
The DASH guide is available for ordering through the NHLBI Information
Center, (301) 301-592-8573 or 240-629-3255 (TTY) or online at http://hp2010.nhlbihin.net/yourguide/
DASH is used as an example of a healthy eating plan by the U.S.
Dietary Guidelines for Americans, 2005. DASH is also featured in
a consumer book, A Healthier You: Based on the Dietary Guidelines
for Americans, published by the U.S. Department of Health and Human
Services.
Information is available on the Web at:
Your
Guide to Lowering High Blood Pressure With DASH
(http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm)
Dietary
Guidelines for Americans 2005 and A Healthier You
(http://www.healthierus.gov/dietaryguidelines/)
Part of the National Institutes of Health, the National Heart,
Lung, and Blood Institute (NHLBI) plans, conducts, and supports
research related to the causes, prevention, diagnosis, and treatment
of heart, blood vessel, lung, and blood diseases; and sleep disorders.
The Institute also administers national health education campaigns
on women and heart disease, healthy weight for children, and other
topics. NHLBI press releases and other materials are available online
at: www.nhlbi.nih.gov.
The National Institutes of Health (NIH) — The Nation's
Medical Research Agency — includes 27 Institutes and Centers
and is a component of the U. S. Department of Health and Human Services.
It is the primary federal agency for conducting and supporting basic,
clinical, and translational medical research, and it investigates
the causes, treatments, and cures for both common and rare diseases.
For more information about NIH and its programs, visit http://www.nih.gov
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