Your Guide to Lowering Your Blood Pressure with DASH: the DASH Eating Plan

The Dietary Approaches to Stop Hypertension (DASH) Eating Plan is published and recommended by the National Heart, Lung & Blood Institute, which is part of the National Institutes of Health, under the U.S. Department of Health & Human Services.

The DASH Eating Plan, a 68 page PDF booklet, includes dietary recommendations and recipes for lowering sodium. According to the DASH Eating Plan report, eating too much salt has been found to cause high blood pressure. High blood pressure is a major cause of stroke and cardiovascular disease, the DASH Plan reports.

Here are some of the report’s recommendations on how to control high blood pressure:

  • Lose weight if necessary, and maintain healthy weight
  • Moderate physical exercise most days of the week
  • Follow a healthy eating plan, with foods low in sodium
  • Limit alcoholic beverages
  • If prescribed by your doctor, take high blood pressure medication as directed.

» View the DASH Eating Plan (PDF – 68 pages)

For more information on the DASH Eating Plan, see the website of the National Heart, Lung & Blood Institute.

For more information on healthy diet and other healthy lifestyle factors promoting disease prevention and wellness, see the HelpingYouCare® resource pages on Wellness/ Healthy Living for Seniors & Caregivers, including:

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