Start using DASH

The DASH diet is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. It includes fruits, vegetables, whole grains, and low-fat or nonfat dairy. It also includes fish, poultry, beans, nuts, and seeds.

Description of the DASH Eating Plan

These tips can help you follow the DASH eating plan. The DASH eating plan is rich in fruits and vegetables, low-fat or nonfat dairy foods, and healthy fats. It can help lower your blood pressure.

• Eat fruits and/or vegetables at every meal.
• Take fruit to work or school as a snack.
• Use a variety of cut-up vegetables with a low-fat dip as an appetizer, instead of high-fat chips and dips.
• Make a stir-fry with lots of different vegetables.
• Make a baked potato bar. Serve baked potatoes with a variety of vegetables, such as broccoli. And use other toppings, such as chili, ratatouille, salsa, and beans.
• Buy a vegetarian cookbook. Try one recipe each month or each week.
• Combine a ready-made pizza crust with low-fat mozzarella cheese and lots of vegetable toppings. Use tomatoes, squash, spinach, broccoli, carrots, cauliflower, and onions.

Try some vegetarian meals using beans and peas.

• Add garbanzo beans to a salad.
• Use fat-free refried beans.
• Make split pea or black bean soup.

Get 2 to 3 servings of fat-free or low-fat dairy every day.

• Drink fat-free (skim) milk. One cup has only 80 calories and no fat. And it is packed with blood-pressure-lowering nutrients.
• Try nonfat or low-fat yogurt topped with fruit and unsalted nuts.
• For a snack, have a smoothie made with low-fat or fat-free milk and frozen fruit chunks.
• Make a dip for fruit from low-fat or nonfat vanilla yogurt and cinnamon.
• For breakfast, have whole-grain cereal, fruit, and fat-free milk.

Eat less saturated fat.

• Use vegetable oils such as canola, olive, and corn oils.
• Eat healthy fats from nuts and fish.

Eat less sodium.

• Limit processed food, such as snack items, lunch meats, and canned soups.

When you’re making healthy eating changes, ask for support from friends and family. Let them know why healthy eating is important to you and what your challenges are. Ask a loved one to try new healthy meal ideas with you. Or simply ask for encouragement when you need it.

You don’t have to completely eliminate certain foods. The plan will be easier to stick with if you instead take steps toward healthier choices each day. For instance, consider replacing a meat entree with a meatless option once a week. Most Americans eat more meat than necessary at the expense of their vegetable intake. DASH recommends consuming no more than 6 ounces of meat per day. In its place, eat more fruits and veggies, which contain disease-fighting antioxidants, fiber and other nutrients.

Keeping a lifestyle change going can be tough. It might help to remind yourself what your reasons were for making the change. Plan how you’ll get past any new barriers. If you slip up sometimes, don’t get mad at yourself. It’s normal. Learn from those mistakes. And stay connected with your support system.