Skip left side navigation and go to content NHLBI Educational Materials Catalog: Your Guide to Lowering Your Blood Pressure with DASH

Your Guide to Lowering Your Blood Pressure with DASH

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.

For those interested in a more condensed version on this topic, see In Brief: Your Guide to Lowering Your Blood Pressure with DASH.

Item No.: 06-4082
Availability:
Format: Recipe Collections : Full Color
Page Count: 56 pages
Subject: Your Guide High Blood Pressure Booklets
Audience: General Public/Patients
Language: English
Size: 6 in. X 9 in.
Date of
Publication:

2006
Customer Reviews add a review
    star icon star icon star icon star icon star icon 11/4/2008 2:27:57 PM



    star icon star icon star icon star icon star icon 10/23/2008 1:36:16 PM



    star icon star icon star icon star icon star icon 10/21/2008 11:49:09 PM

The Dash Eating plan ’free’ pdf is a most excellent publication, although basic guide, for the Dash Diet.

    star icon star icon star icon star icon star icon 10/9/2008 10:19:06 PM



    star icon star icon star icon star icon star icon 10/7/2008 6:59:42 AM



    star icon star icon star icon star icon star icon 9/14/2008 10:12:45 AM

This is an excellent source.

    star icon star icon star icon star icon star icon 9/9/2008 6:38:08 PM



    star icon star icon star icon star icon star icon 8/29/2008 5:02:43 PM

As a newly diagnosed patient with HBP it is really nice to have a clear, plan based approach to treatment. I plan on reaching out to other sources as much as possible but this is a great baseline.

    star icon star icon star icon star icon star icon 8/13/2008 9:28:20 AM



    star icon star icon star icon star icon star icon 7/25/2008 9:20:19 PM



    star icon star icon star icon star icon star icon 7/16/2008 4:02:44 PM

I’ve lost and kept off 148 pounds following the DASH plan. I started out just adding a vegetable or two at meals. Then my husband joined in. Soon we were eating less salt & my blood pressure gradually went down. We both walk for exercise every day. My cholesterol went down to normal too. It took me five years to lose the weight, but I feel terrific that with DASH as a template, the weight loss is permanent for a longer and much healthier life. Thank you so much!

    star icon star icon star icon star icon 7/13/2008 5:58:11 AM



    star icon 6/23/2008 2:10:30 PM

Okay if you want to loose weight do what i did run and have fun dont diet or starve yourself it’s just not healthy you have to want it but don’t rely on a weight loss program don’t diet just RUN and JOG or EXERCISE!

    star icon star icon star icon 6/13/2008 9:22:58 PM



    star icon star icon star icon star icon star icon 6/5/2008 12:19:34 PM

High Blood pressure is not something to play around with. I have been committed to this and my exercise plan. The two together has lowered blood pressure,cholesterol, adult on set Diabetes

    star icon star icon star icon star icon star icon 5/31/2008 8:45:44 PM

I am frequently looking for good sites that are thorough and user friendly.

    star icon star icon star icon star icon star icon 5/30/2008 11:32:19 PM



    star icon star icon star icon star icon 5/30/2008 2:24:35 PM

Thank you; I needed information with specific examples and recipes.

    star icon star icon star icon star icon star icon 5/25/2008 4:41:00 PM



    star icon star icon star icon star icon star icon 5/19/2008 9:51:34 AM

thank u, i will try DASH!

    star icon star icon star icon star icon star icon 5/6/2008 3:20:00 PM

This is very helpful and they let you download it for free what a blessing.

    star icon star icon star icon star icon star icon 4/16/2008 12:23:22 PM

I am so glad that people care about this deadly risk.

    star icon star icon star icon star icon 4/15/2008 8:22:16 AM

This diet is not new. This is something that the Seventh-day Adventist has been proclaiming for more than a century, a diet that is composed of fruits, nuts, legumes, etc. This diet will also work wonders for diabetics.

    star icon star icon star icon star icon star icon 4/15/2008 8:02:28 AM

HAVE BEEN EATING SIMILAR FOOD MADE A DIFFERENCE IN MY HIGH BLOOD PRESSURE S. NAIDOO SOUTH AFRICA

    star icon star icon star icon star icon star icon 4/12/2008 5:26:21 AM

Thank you for a wonderful resource for control of high blood pressure. My doctor simply put me on medication without any mention of diet or lifestyle. I discovered your great booklet via "High Blood Pressure for Dummies": I will be showing both to my doctor!

    star icon star icon star icon star icon star icon 3/9/2008 12:44:36 PM



    star icon star icon star icon star icon 3/2/2008 7:01:16 AM

I am amazed at the number of complaints about it being expensive!! "Compared to What?" If you think expense in prevention is high, how do you cope with the cost of the alternative? Get real. Great stuff keep it up for ALL our sakes. Good on ya mate!

    star icon star icon star icon star icon star icon 2/29/2008 12:20:50 PM

God Bless you for the PDF! I’m definitely going to put it to GOOD USE in bettering my health.

    star icon star icon star icon star icon star icon 2/28/2008 5:55:55 PM



    star icon star icon star icon star icon star icon 2/28/2008 5:55:54 PM



    star icon star icon star icon star icon star icon 2/25/2008 1:22:34 AM



    star icon star icon star icon star icon star icon 2/16/2008 8:50:10 PM



    star icon star icon star icon star icon star icon 2/8/2008 7:02:55 PM

Not only was your information useful in educating me in Percutaneous Transluminal Coronary Angioplasty. But your DASH eating plan is exactly what I was looking for.

    star icon star icon star icon star icon 2/6/2008 7:50:43 AM

Another one...certainly a good book, I must say. But is it for sale?

    star icon star icon star icon star icon star icon 1/27/2008 10:22:36 AM



    star icon star icon star icon star icon star icon 1/26/2008 9:52:22 AM

This info could save someone’s life if they are serious about their health, I shared this info with friends and family who has HBP. Thank you.

    star icon star icon star icon star icon star icon 1/9/2008 2:29:43 PM

I do have a high blood pressure and I am currently trying to control it by a healthy lifestyle (workout, food habits, medication), this book is great because it gives in-depth and step-by-step information. I really like the meal-plan area with the recipe. It really helps me.

    star icon star icon star icon star icon star icon 1/8/2008 9:32:40 PM

Having had to deal with hypertension most of my life, this is a great refresher in learning how to not only take control of your blood pressure but also gives you the knowledge to help you make overall healthier eating and activity choices. Thanks so much!

    star icon star icon star icon star icon 1/1/2008 10:29:56 AM

I appreciate that the download is free, but with the amount of color/graphics in the original, it takes a lot of toner over the course of a 55 page document. Could another download be created in black and white with fewer graphics and photos? Thanks.

    star icon star icon star icon star icon star icon 12/7/2007 4:12:04 PM



    star icon star icon star icon star icon 11/28/2007 10:44:36 AM

GOOD TO KNOW THAT YOU CARE

    star icon star icon star icon star icon 11/22/2007 4:18:27 AM

This PDF is very useful to control not only blood pressure also to help have healthy life. Thanks. Indore,India

    star icon star icon star icon star icon star icon 11/14/2007 10:51:46 AM



    star icon 10/31/2007 10:07:40 AM



    star icon star icon star icon star icon star icon 10/30/2007 9:56:20 PM



    star icon star icon star icon star icon star icon 10/30/2007 9:56:19 PM



    star icon 10/29/2007 9:03:58 PM



    star icon star icon star icon star icon star icon 10/26/2007 11:43:32 AM

EUREKA ! I HAVE FOUND IT . I THINK THE INFO WILL ASSIST ME IN THE STABILIZATION AND MANAGEMENT OF MY TREATMENT FOR HIGH BLOOD PRESSURE. THANKS IT’S WHAT I’VE PRAYED FOR.

    star icon star icon star icon star icon star icon 10/18/2007 4:11:45 AM



    star icon star icon star icon star icon star icon 10/14/2007 1:41:09 AM



    star icon star icon star icon star icon star icon 8/29/2007 1:04:51 AM



    star icon star icon star icon 8/27/2007 6:02:01 PM



    star icon star icon star icon star icon star icon 8/21/2007 2:33:04 PM

They let you download free. Then you can print your own copies. I think this will help change people’s eating habits. Easy to follow if you really want to help yourself. Thanks.

    star icon star icon star icon star icon star icon 8/20/2007 7:29:33 AM



    star icon star icon star icon star icon star icon 8/7/2007 7:06:30 AM



    star icon star icon star icon star icon star icon 8/7/2007 1:57:23 AM



    star icon star icon star icon star icon star icon 7/25/2007 12:38:30 PM



    star icon star icon star icon star icon 7/23/2007 12:32:42 PM

Is it possible to adjust the menus to suit vegetarian needs?

    star icon star icon star icon star icon 7/17/2007 11:37:49 AM

This is an excellent resource. I am an RD and have been using this for years. I wish there was a more printer friendly version of the 7 days of menus, so they could be printed on just one page-front/back, with an average of the analysis for another page. Thanks for keeping this resource current and all the hard work that goes into the updates. I love the recipes and often will hand those out w/o the menus.

    star icon star icon star icon star icon 7/17/2007 4:29:36 AM



    star icon star icon star icon star icon star icon 7/5/2007 9:04:21 AM

Its one of the best resources about blood pressure control, I Live In Jordan/Middle east and my sister was looking for the healthy life style for her condition which is found in the Perfect Guide. MANY Thanks for NHLBI.

    star icon star icon star icon star icon 7/5/2007 4:38:29 AM

Very interesting information and helpful except for the suggestion of margarine which contains hydrogentated oil. Butter is better

    star icon star icon star icon star icon star icon 7/5/2007 4:37:31 AM



    star icon star icon star icon 6/21/2007 12:23:43 PM

After reading reports on USDA Food Plans and costs, and serving information on My Pyramid, what I need it a menu planner with recipes and a shopping list, interactive so I can plug in the number of members in my family and their ages, so it fits us. It’s the only real way to apply all the information available on My Pyramid in a way that saves me time in planning and money at the store, while making sure my family eats healthy meals.

    star icon star icon star icon star icon star icon 6/18/2007 1:13:27 AM



    star icon star icon 6/13/2007 2:13:53 PM



    star icon star icon star icon star icon star icon 6/9/2007 11:27:35 AM

An excellent resource that can be consulted to help an individual take control of his/her dietary intake that will ultimately lead to lower blood pressure, weight loss and overall better health. The $3.50 price is cheap (or Web portal is free); many monthly magazines cost more than this and do not have near the amount of useful information this resource contains!

    star icon star icon star icon star icon star icon 5/30/2007 1:00:11 AM

The potassium to sodium ratio is the key. Reducing salt is very important, but increasing potassium should be emphasized also. I have switched to eating more fresh fruits and vegetables and stay away from processed food as much as possible. I am now off the beta-blocker drugs. Why hasn’t the food industry cut back on salt? One can of Hormel chili has 2200 mg of sodium. You would think they don’t care about our health.

    star icon star icon star icon star icon star icon 5/29/2007 11:31:04 PM



    star icon 5/15/2007 10:47:36 AM

I don’t really think it is very good.

    star icon star icon star icon star icon star icon 5/11/2007 10:55:05 AM

As one of the subjects in the original DASH study, I can atest to the validity of of the outcomes.

    star icon star icon star icon star icon star icon 5/11/2007 10:55:00 AM

As one of the subjects in the original DASH study, I can atest to the validity of of the outcomes.

    star icon star icon star icon star icon star icon 4/26/2007 12:46:31 PM

I think it would be reasonable to ask pts or clients to spend $3.50 for an excellent resource. If we all did some soul searching, we probably spend that much on a coffee or bag of potato chips, pretzels, etc. The price of a single book is very reasonable, in my opinion and if a pt is motivated, it is not too much to ask.

    star icon star icon star icon star icon star icon 4/24/2007 12:23:51 PM

We use this for our cardiac rehabilitation patients, weight loss program and diabetes patients. It is a great tool for everyone, children as well.

    star icon star icon star icon star icon star icon 4/19/2007 11:26:54 AM

Good Information, but too expensive to hand out as a resource to my school communities. School Health Nurse

    star icon star icon star icon star icon star icon 4/18/2007 8:27:05 PM

Following the DASH diet and lifestyle produced many positive health benefits. It lowered my blood pressure, reduced my cholesterol levels and my waist and weight went down as well. This is a common sense approach for anyone who wants to lead a healthy lifestyle. If you want to increase the quality and quantity of your lifespan then a sensible dietary approach like DASH is the way to do it!

    star icon star icon star icon star icon star icon 4/4/2007 9:24:45 AM

I am a diabetes educator RD and I find this resource very useful. It is especially illuminating to show how a moderate calorie, low sodium, low fat diet can have so much food! Clients really appreciate the recipies and 7 day food plan. Thanks for the excellent product. Having the option to download is great for low budgets! The book does a great job explaining the background of the dietary theory.

    star icon star icon star icon star icon star icon 4/2/2007 1:44:39 PM



    star icon star icon star icon star icon star icon 3/30/2007 7:02:36 PM

This resourse is a great way to become aware of the conditions related to this issue. The best part is that one does not have to buy this resource because the electronic version is free! Thanks for this!

    star icon star icon star icon star icon star icon 3/27/2007 3:22:10 PM



    star icon star icon star icon star icon 3/25/2007 11:13:06 PM

I am a consultant RD and I use the DASH diet as my primary tool for nutrition education and clarify "Fad Free" dietary approaches. Appreciate the resources.

    star icon star icon star icon star icon star icon 3/25/2007 12:00:57 PM

Yup. The information is really useful and refresh my knowledge on preventing hypertension.

    star icon star icon star icon 3/21/2007 1:43:31 PM

I am sure this is a great resource but the price would limit many individuals from purchasing it.

    star icon star icon star icon star icon star icon 3/20/2007 11:17:05 PM

I started the DASH plan on January 1,2007. I browsed the site, checked my weight and BMI with the easy charts on the site. I found the easy eating plans and the suggestions for planning my meals so easy to follow. I printed several of the pages from the PDF file after looking through the whole booklet of information. I had my annual check up yesterday and my blood pressure was down in the normal range, and I have lost 9 pounds! I am so happy I found your website and have shared it with others that are interested in knowing exactly what is good to eat and how to watch for that hidden sodium in so much of the food we eat. My doctor said I was the healthiest 65 year old woman she has seen! I combined the eating plan with a 2 mile walk every day, and I feel great because I found what works!

    star icon star icon star icon star icon star icon 3/15/2007 2:54:31 PM



    star icon star icon star icon star icon star icon 3/12/2007 8:56:36 AM

This worked very well but it was also very expensive!

    star icon star icon star icon star icon star icon 3/12/2007 8:54:22 AM



    star icon star icon star icon star icon star icon 3/9/2007 10:26:30 AM

Thank you for this great resource of beneficial information on the web, (pdf) free of cost. I printed the recipes and I am going to try it out daily. Thanks again.

    star icon star icon star icon star icon star icon 3/7/2007 1:09:14 PM

Was able to download and print in pdf form. Will find it very useful in lowering my blood pressure.

    star icon 3/5/2007 2:43:23 PM

letters spacing words are all off, making it irritating and bothersome for the patients. It’s not teacher/user friendly The premise is excellent, the information would be vital, it’s simply not user friendly

    star icon star icon star icon star icon star icon 3/1/2007 2:09:52 PM



    star icon star icon star icon star icon star icon 3/1/2007 12:45:55 PM



    star icon star icon star icon star icon star icon 2/27/2007 3:52:26 PM

I have used the old format edition in the past and people have loved it. However, the new edition is too expensive to hand out on a large scale such as community or worksite health.

    star icon 2/26/2007 9:46:51 AM



    star icon star icon star icon star icon star icon 1/29/2007 9:43:27 PM



    star icon star icon star icon star icon star icon 12/18/2006 2:55:21 PM
Great Resource!
It is too expensive to purchase for use in community nutrition where we depend largely on take home materials to reinforce concepts that have been taught. Hope you can come up with a PDF downloadable form that will be more economical.

    star icon star icon star icon star icon star icon 10/18/2006 10:19:58 AM
too expensive
Great resource. Too expensive to use as frequently as I would like for my ESRD and CKD patients.

    star icon star icon star icon star icon star icon 9/14/2006 2:35:49 PM



    star icon star icon star icon star icon star icon 9/10/2006 5:31:44 PM
Great item - too expensive!!!
I have used this in residency for the past several years and have promoted it. I think its great information for patients BUT too expensive for me to purchase and hand out.

    star icon star icon star icon star icon star icon 8/31/2006 3:31:06 PM
very helpful
A great resource with practical help for eating right to lower blood pressure.

    star icon star icon star icon 8/29/2006 9:14:45 AM
too expensive, I liked your old format much better


    star icon star icon star icon star icon star icon 7/12/2006 11:15:47 PM
very good
Renewed my knowledge about high blood pressure and helped me a lot.

    star icon 7/3/2006 6:07:18 AM
low fat,low carbohydrate, high protein diet


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