Your Guide to Lowering Your Blood Pressure with DASH

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

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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