Your Guide to Lowering Your Blood Pressure with DASH

Y O U R

G U I D E

T O

Lowering Your Blood

Pressure With DASH

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health

National Heart, Lung, and Blood Institute

YOUR

GUIDE TO

Lowering Your Blood

Pressure With DASH

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health

National Heart, Lung, and Blood Institute

NIH Publication No. 06-4082

Originally Printed 1998

Revised April 2006

Contents

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

What Is High Blood Pressure?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

What Is the DASH Eating Plan? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

How Do I Make the DASH? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

How Can I Get Started on the DASH Eating Plan?. . . . . . . . . . . . . . . . . . . . 23

A Week With the DASH Eating Plan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

Recipes for Heart Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

To Learn More . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

Contents

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