Y O U R G U I D E T O
Lowering Your BloodPressure With DASH
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICESNational Institutes of HealthNational Heart, Lung, and Blood Institute
Y O U R G U I D E T O
Lowering Your Blood Pressure With DASH
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICESNational Institutes of HealthNational Heart, Lung, and Blood Institute
NIH Publication No. 06-4082Originally Printed 1998Revised April 2006
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
What Is High Blood Pressure?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
What Is the DASH Eating Plan? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5How Do I Make the DASH? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7How 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
Contents
iv
My doctor noticed my blood pressure was a little high. I try to be more aware of the foods I eat. I limit alcohol, and watch my portions.I also work out 5–7 days a week. My son islearning from me and is doing the same things I do.
R I C A R D O E L E Y
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1Introduction
Introduction
What you choose to eat affects your chances of developing highblood pressure, or hypertension (the medical term). Recent studiesshow that blood pressure can be lowered by following the DietaryApproaches to Stop Hypertension (DASH) eating plan—and by eating less salt, also called sodium.
While each step alone lowers blood pressure, the combination of theeating plan and a reduced sodium intake gives the biggest benefitand may help prevent the development of high blood pressure.
This booklet, based on the DASH research findings, tells how to follow the DASH eating plan and reduce the amount of sodium you consume. It offers tips on how to start and stay on the eatingplan, as well as a week of menus and some recipes. The menus and recipes are given for two levels of daily sodium consumption—2,300 and 1,500 milligrams per day. Twenty-three hundred milligrams is the highest level considered acceptable by the NationalHigh Blood Pressure Education Program. It is also the highestamount recommended for healthy Americans by the 2005 “U.S.Dietary Guidelines for Americans.” The 1,500 milligram level canlower blood pressure further and more recently is the amount recommended by the Institute of Medicine as an adequate intakelevel and one that most people should try to achieve.
The lower your salt intake is, the lower your blood pressure.Studies have found that the DASH menus containing 2,300 mil-ligrams of sodium can lower blood pressure and that an even lower level of sodium, 1,500 milligrams, can further reduce bloodpressure. All the menus are lower in sodium than what adults in the United States currently eat—about 4,200 milligrams per day in men and 3,300 milligrams per day in women.
Those with high blood pressure and prehypertension may benefit especially from following the DASH eating plan and reducing theirsodium intake.
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My family’s food choices have always been pretty good. We eat a lot of fruit,vegetables, and low-fat yogurt.
L I L L Y K R A M E R
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Blood pressure is the force of blood against artery walls. It is measured in millimeters of mercury (mmHg) and recorded as twonumbers—systolic pressure (when the heart beats) over diastolic pressure (when the heart relaxes between beats). Both numbers are important. (See box 1 on page 4.)
Blood pressure rises and falls during the day. But when it stays elevated over time, then it's called high blood pressure. High bloodpressure is dangerous because it makes the heart work too hard, andthe high force of the blood flow can harm arteries and organs suchas the heart, kidneys, brain, and eyes. High blood pressure oftenhas no warning signs or symptoms. Once it occurs, it usually lasts alifetime. If uncontrolled, it can lead to heart and kidney disease,stroke, and blindness.
High blood pressure affects more than 65 million—or 1 in 3—American adults. About 28 percent of American adults ages 18 andolder, or about 59 million people, have prehypertension, a conditionthat also increases the chance of heart disease and stroke. Highblood pressure is especially common among African Americans,who tend to develop it at an earlier age and more often than Whites.It is also common among older Americans—individuals with normalblood pressure at age 55 have a 90 percent lifetime risk for develop-ing high blood pressure.
High blood pressure can be controlled if you take these steps:
■ Maintain a healthy weight.■ Be moderately physically active on most days of the week.■ Follow a healthy eating plan, which includes foods lower in sodium.■ If you drink alcoholic beverages, do so in moderation.■ If you have high blood pressure and are prescribed medication,
take it as directed.
All steps but the last also help to prevent high blood pressure.
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What Is High Blood Pressure?
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Blood Pressure Levels for Adults*
B O X 1
Normal
Prehypertension
Hypertension
Less than 120
120–139
140 or higher
Less than 80
80–89
90 or higher
and
or
or
Good for you!
Your blood pres-sure could be aproblem. Makechanges in whatyou eat and drink,be physically active,and lose extraweight. If you alsohave diabetes, seeyour doctor.
You have highblood pressure.Ask your doctor or nurse how tocontrol it.
Systolic† Diastolic†
Category (mmHg)‡ (mmHg)‡ Result
* For adults ages 18 and older who are not on medicine for high blood pressure and do not have a short-term serious illness. Source: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure; NIH Publication No. 03-5230, National High Blood Pressure Education Program, May 2003.
† If systolic and diastolic pressures fall into different categories, overall status is the higher category.
‡ Millimeters of mercury.
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Blood pressure can be unhealthy even if it stays only slightly abovethe normal level of less than 120/80 mmHg. The more your bloodpressure rises above normal, the greater the health risk.
Scientists supported by the National Heart, Lung, and BloodInstitute (NHLBI) conducted two key studies. Their findingsshowed that blood pressures were reduced with an eating plan thatis low in saturated fat, cholesterol, and total fat and that emphasizesfruits, vegetables, and fat-free or low-fat milk and milk products.This eating plan—known as the DASH eating plan—also includeswhole grain products, fish, poultry, and nuts. It is reduced in leanred meat, sweets, added sugars, and sugar-containing beverages compared to the typical American diet. It is rich in potassium, magnesium, and calcium, as well as protein and fiber. (See box 2 for the DASH studies’ daily nutrient goals.)
What Is the DASH Eating Plan?
Daily Nutrient Goals Used inthe DASH Studies (for a 2,100 Calorie Eating Plan)
Total fat 27% of calories Sodium 2,300 mg*
Saturated fat 6% of calories Potassium 4,700 mg
Protein 18% of calories Calcium 1,250 mg
Carbohydrate 55% of calories Magnesium 500 mg
Cholesterol 150 mg Fiber 30 g
B O X 2
* 1,500 mg sodium was a lower goal tested and found to be even better for lowering blood pressure. It was particularly effective for middle-aged and older individuals, African Americans, and those who already had high blood pressure.g = grams; mg = milligrams
The DASH eating plan follows heart healthy guidelines to limit saturated fat and cholesterol. It focuses on increasing intake of foods rich in nutrients that are expected to lower blood pressure,mainly minerals (like potassium, calcium, and magnesium), protein,and fiber. It includes nutrient-rich foods so that it meets othernutrient requirements as recommended by the Institute of Medicine.
The first DASH study involved 459 adults with systolic blood pressures of less than 160 mmHg and diastolic pressures of 80–95mmHg. About 27 percent of the participants had high blood pressure. About 50 percent were women and 60 percent wereAfrican Americans. It compared three eating plans: a plan thatincludes foods similar to what many Americans regularly eat; a planthat includes foods similar to what many Americans regularly eatplus more fruits and vegetables; and the DASH eating plan. Allthree plans included about 3,000 milligrams of sodium daily.None of the plans was vegetarian or used specialty foods.
Results were dramatic. Participants who followed both the planthat included more fruits and vegetables and the DASH eating planhad reduced blood pressure. But the DASH eating plan had the
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The DASH studies were sponsored by the NHLBI and conducted
at four medical centers. There was also a central coordinating
center at Kaiser Permanente Center for Health Research in
Portland, OR. The four medical centers were: Brigham and
Women's Hospital, Boston, MA; Duke Hypertension Center and the
Sarah W. Stedman Nutrition and Metabolism Center, Durham, NC;
Johns Hopkins Medical Institutions, Baltimore, MD; and
Pennington Biomedical Research Center, Baton Rouge, LA.
Who Helped With DASH?
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greatest effect, especially for those with high blood pressure.Furthermore, the blood pressure reductions came fast—within 2 weeks of starting the plan.
The second DASH study looked at the effect on blood pressure of a reduced dietary sodium intake as participants followed eitherthe DASH eating plan or an eating plan typical of what manyAmericans consume. This second study involved 412 participants.Participants were randomly assigned to one of the two eating plansand then followed for a month at each of the three sodium levels.The three sodium levels were a higher intake of about 3,300 milligrams per day (the level consumed by many Americans), anintermediate intake of about 2,300 milligrams per day, and a lowerintake of about 1,500 milligrams per day.
Results showed that reducing dietary sodium lowered blood pressurefor both eating plans. At each sodium level, blood pressure waslower on the DASH eating plan than on the other eating plan. Thegreatest blood pressure reductions were for the DASH eating plan at the sodium intake of 1,500 milligrams per day. Those with highblood pressure saw the greatest reductions, but those with prehyper-tension also had large decreases.
Together these studies show the importance of lowering sodiumintake—whatever your eating plan. For a true winning combina-tion, follow the DASH eating plan and lower your intake of salt andsodium.
How Do I Make the DASH?The DASH eating plan used in the studies calls for a certain numberof daily servings from various food groups. These are given in box3 on page 8 for 2,000 calories per day. The number of servings yourequire may vary, depending on your caloric need. Box 4 on page10 gives the number of servings for 1,600, 2,600, and 3,100 calories.
The DASH eating plan used along with other lifestyle changes canhelp you prevent and control blood pressure. If your blood pressureis not too high, you may be able to control it entirely by changingyour eating habits, losing weight if you are overweight, getting regular physical activity, and cutting down on alcohol. The DASHeating plan also has other benefits, such as lowering LDL (“bad”)cholesterol, which, along with lowering blood pressure, can reduceyour risk for getting heart disease.
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Following the DASH Eating Plan
Grains*
Vegetables
Fruits
Fat-free or low-fat milk and milkproducts
Lean meats, poultry, and fish
Nuts, seeds, andlegumes
Fats and oils§
Sweets and addedsugars
6–8
4–5
4–5
2–3
6 or less
4–5 per week
2–3
5 or less per week
1 slice bread1 oz dry cereal†1/2 cup cooked rice, pasta, or cereal
1 cup raw leafy vegetable1/2 cup cut-up raw or cooked vegetable1/2 cup vegetable juice
1 medium fruit1/4 cup dried fruit1/2 cup fresh, frozen, or canned fruit1/2 cup fruit juice
1 cup milk or yogurt11/2 oz cheese
1 oz cooked meats, poultry, or fish1 egg‡
1/3 cup or 11/2 oz nuts2 Tbsp peanut butter2 Tbsp or 1/2 oz seeds1/2 cup cooked legumes (dry beans and peas)
1 tsp soft margarine1 tsp vegetable oil1 Tbsp mayonnaise2 Tbsp salad dressing
1 Tbsp sugar1 Tbsp jelly or jam1/2 cup sorbet, gelatin1 cup lemonade
B O X 3
Food GroupDaily Servings Serving Sizes
* Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
† Serving sizes vary between 1/2 cup and 11/4 cups, depending on cereal type.Check the product's Nutrition Facts label.
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Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsaltedpretzels and popcorn
Broccoli, carrots, collards, green beans, greenpeas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes
Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines
Fat-free (skim) or low-fat (1%) milk or butter-milk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt
Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry
Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas
Soft margarine, vegetable oil (such as canola, corn, olive, or safflower), low-fat mayon-naise, light salad dressing
Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar
Major sources of energy and fiber
Rich sources of potassium, magnesium, and fiber
Important sources of potassi-um, magnesium, and fiber
Major sources of calcium and protein
Rich sources of protein and magnesium
Rich sources of energy, magnesium, protein, and fiber
The DASH study had 27 per-cent of calories as fat, including fat in or added to foods
Sweets should be low in fat
Examples and Notes
Significance of Each FoodGroup to the DASH EatingPattern
The DASH eating plan shown below is based on 2,000 calories a day. Thenumber of daily servings in a food group may vary from those listed depend-ing on your caloric needs. Use this chart to help you plan your menus ortake it with you when you go to the store.
‡ Since eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 oz of meat.
§ Fat content changes serving amount for fats and oils. For example, 1 Tbsp ofregular salad dressing equals one serving; 1 Tbsp of a low-fat dressing equals one-half serving; 1 Tbsp of a fat-free dressing equals zero servings.
If you need to lose weight, even a small weight loss will help tolower your risks of developing high blood pressure and other serioushealth conditions. At the very least, you should not gain weight.A recent study showed that people can lose weight while followingthe DASH eating plan and lowering their sodium intake. In a studyof 810 participants, one-third were taught how to lower their sodium intake and follow the DASH eating plan on their own.Most of them needed to lose weight as well. They followed theDASH eating plan at lower calorie levels and they increased theirphysical activity. Over the course of 18 months, participants lostweight and improved their blood pressure control.
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DASH Eating Plan—Number of Daily Servings for Other Calorie Levels
B O X 4
Grains*
Vegetables
Fruits
Fat-free or low-fat milk and milkproducts
Lean meats,poultry, and fish
Nuts, seeds, andlegumes
Fats and oils
Sweets andadded sugars
6
3–4
4
2–3
3–6
3/week
2
10–11
5–6
5–6
3
6
1
3
≤2
12–13
6
6
3–4
6–9
1
4
≤2
Food Groups1,600
calories/day3,100
calories/day
Servings/Day
2,600 calories/day
* Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
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I was overweight. I was told by my doctor thatif I kept it up I was going to develop high bloodpressure and high blood cholesterol. The doctorsent me to a dietitian. She is the one whotaught me the things that I had to do in order toeat right. It was hard at the beginning becauseonce you have bad habits they are hard tobreak. Once I realized it was for my own goodand no one was going to take care of me exceptme, I decided to start eating better. At home,we keep stuff like fruits, vegetables, and low-fat or fat-free milk in the house.My three daughters are beginningto learn how to eat right, and my little one loves vegetables like I do.
J O S E H E N R I Q U E Z
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If you’re trying to lose weight, use the foods and serving guidelinesin boxes 3 and 4 on pages 8 and 9. Aim for a caloric level that islower than what you usually consume. In addition, you can makeyour diet lower in calories by using the tips in box 5. The best wayto take off pounds is to do so gradually, get more physical activity,and eat a balanced diet that is lower in calories and fat. For somepeople at very high risk for heart disease or stroke, medication will be necessary. To develop a weight-loss or weight-maintenanceprogram that works well for you, consult with your doctor or registered dietitian.
Combining the DASH eating plan with a regular physical activityprogram, such as walking or swimming, will help you both shedpounds and stay trim for the long term. You can do an activity for 30 minutes at one time, or choose shorter periods of at least 10 minutes each. (See box 6 on page 14.) The important thing is tototal about 30 minutes of activity each day. (To avoid weight gain,try to total about 60 minutes per day.)
You should be aware that the DASH eating plan has more dailyservings of fruits, vegetables, and whole grain foods than you maybe used to eating. Because the plan is high in fiber, it can causebloating and diarrhea in some persons. To avoid these problems,gradually increase your intake of fruit, vegetables, and whole grain foods.
This booklet gives menus and recipes from the DASH studies forboth 2,300 and 1,500 milligrams of daily sodium intake. Twenty-three hundred milligrams of sodium equals about 6 grams, or 1 teaspoon, of table salt (sodium chloride); 1,500 milligrams of sodium equals about 4 grams, or 2/3 teaspoon, of table salt.
The key to reducing salt intake is making wise food choices. Only a small amount of salt that we consume comes from the salt addedat the table, and only small amounts of sodium occur naturally infood. Processed foods account for most of the salt and sodiumAmericans consume. So, be sure to read food labels to choose products lower in sodium. You may be surprised to find whichfoods have sodium. They include baked goods, certain cereals, soysauce, seasoned salts, monosodium glutamate (MSG), baking soda,and some antacids—the range is wide.
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How to Lower Calories on the DASH Eating PlanThe DASH eating plan can be adopted to promote weight loss. It isrich in lower-calorie foods, such as fruits and vegetables. You canmake it lower in calories by replacing higher calorie foods such assweets with more fruits and vegetables—and that also will make it easier for you to reach your DASH goals. Here are some examples:
To increase fruits—● Eat a medium apple instead of four shortbread cookies. You’ll save
80 calories.● Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds.
You’ll save 230 calories.
To increase vegetables—● Have a hamburger that’s 3 ounces of meat instead of 6 ounces.
Add a 1/2-cup serving of carrots and a 1/2-cup serving of spinach. You’ll save more than 200 calories.
● Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 11/2 cups of raw vegetables. Use a small amount of vegetable oil. You'll save 50 calories.
To increase fat-free or low-fat milk products—● Have a 1/2-cup serving of low-fat frozen yogurt instead of a 1/2-cup
serving of full-fat ice cream. You’ll save about 70 calories.
And don’t forget these calorie-saving tips:● Use fat-free or low-fat condiments.● Use half as much vegetable oil, soft or liquid margarine, mayonnaise,
or salad dressing, or choose available low-fat or fat-free versions.● Eat smaller portions—cut back gradually.● Choose fat-free or low-fat milk and milk products.● Check the food labels to compare fat content in packaged foods—
items marked fat-free or low-fat are not always lower in calories than their regular versions.
● Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
● Eat fruits canned in their own juice or in water.● Add fruit to plain fat-free or low-fat yogurt.● Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn,
or rice cakes.● Drink water or club soda—zest it up with a wedge of lemon or lime.
B O X 5
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Make a Dash for DASH Thirty minutes of moderate-intensity physical activity each day can help.
● If your blood pressure is moderately elevated, 30 minutes of brisk walking on most days a week may be enough to keep you off medication.
● If you take medication for high blood pressure, 30 minutes of moderate physical activity can make your medication work more effectively and make you feel better.
● If you don’t have high blood pressure, being physically active can help keep it that way. If you have normal blood pressure—but are not active—your chances of developing high blood pressure increase, especially as you get older or if you become overweight or obese or develop diabetes.
Getting started: Your physical activity program can be as simple as a15-minute walk around the block each morning and evening. Graduallybuild up your program and set new goals to stay motivated. Theimportant thing is to find something you enjoy, and do it safely. Andremember—trying too hard at first can lead to injury and cause you to give up. If you have a chronic health problem or a family history ofheart disease at an early age, be sure to talk with your doctor beforelaunching a new physical activity program.
1. Set a schedule and try to keep it.2. Get a friend or family member to join you. Motivate each other
to keep it up.3. Cross-train. Alternate between different activities so you don’t
strain one part of your body day after day.4. Set goals.5. Reward yourself. At the end of each month that you stay on your
exercise program, reward yourself with something new—new clothes, a compact disc, a new book—something that will help keepyou committed. But don't use food as a reward.
B O X 6
Because it is rich in fruits and vegetables, which are naturally lowerin sodium than many other foods, the DASH eating plan makes iteasier to consume less salt and sodium. Still, you may want to beginby adopting the DASH eating plan at the level of 2,300 milligramsof sodium per day and then further lower your sodium intake to1,500 milligrams per day.
Boxes 7, 8, and 9 on pages 16–18 offer tips on how to reduce thesalt and sodium content in your diet, and boxes 10 and 11 on pages19 and 20 show how to use food labels to find lower sodium products.
The DASH eating plan also emphasizes potassium from food, especially fruits and vegetables, to help keep blood pressure levelshealthy. A potassium-rich diet may help to reduce elevated or highblood pressure, but be sure to get your potassium from foodsources, not from supplements. Many fruits and vegetables, somemilk products, and fish are rich sources of potassium. (See box 12on page 21.) However, fruits and vegetables are rich in the form ofpotassium (potassium with bicarbonate precursors) that favorablyaffects acid-base metabolism. This form of potassium may help toreduce risk of kidney stones and bone loss. While salt substitutescontaining potassium are sometimes needed by persons on drugtherapy for high blood pressure, these supplements can be harmfulto people with certain medical conditions. Ask your doctor beforetrying salt substitutes or supplements.
Start the DASH eating plan today—it can help you prevent and control high blood pressure, has other health benefits for your heart,can be used to lose weight, and meets your nutritional needs.
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Where’s the Sodium?
B O X 7
Whole and other grains and grain products*Cooked cereal, rice, pasta, unsalted, 1/2 cupReady-to-eat cereal, 1 cupBread, 1 slice
VegetablesFresh or frozen, cooked without salt, 1/2 cupCanned or frozen with sauce, 1/2 cupTomato juice, canned, 1/2 cup
FruitFresh, frozen, canned, 1/2 cup
Low-fat or fat-free milk and milk productsMilk, 1 cupYogurt, 1 cupNatural cheeses, 11/2 ozProcess cheeses, 2 oz
Nuts, seeds, and legumesPeanuts, salted, 1/3 cupPeanuts, unsalted, 1/3 cupBeans, cooked from dried or frozen, without
salt, 1/2 cupBeans, canned, 1/2 cup
Lean meats, fish, and poultryFresh meat, fish, poultry, 3 ozTuna canned, water pack, no salt added, 3 ozTuna canned, water pack, 3 ozHam, lean, roasted, 3 oz
0–5 0–360
110–175
1–70140–460
330
0–5
107175
110–450600
1200–50–5
400
30–9035–45
230–3501,020
Only a small amount of sodium occurs naturally in foods. Most sodium isadded during processing. The table below gives examples of sodium insome foods.
Food Groups Sodium (mg)
* Whole grains are recommended for most grain servings.
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Tips To Reduce Salt andSodium ● Choose low- or reduced-sodium, or no-salt-added versions of foods
and condiments when available.● Choose fresh, frozen, or canned (low-sodium or no-salt-added)
vegetables.● Use fresh poultry, fish, and lean meat, rather than canned, smoked,
or processed types.● Choose ready-to-eat breakfast cereals that are lower in sodium.● Limit cured foods (such as bacon and ham); foods packed in
brine (such as pickles, pickled vegetables, olives, and sauerkraut); and condiments (such as mustard, horseradish, ketchup, and barbecue sauce). Limit even lower sodium versions of soy sauce and teriyaki sauce. Treat these condiments sparingly as you do table salt.
● Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
● Choose “convenience” foods that are lower in sodium. Cut back on frozen dinners, mixed dishes such as pizza, packaged mixes, canned soups or broths, and salad dressings—these often have a lot of sodium.
● Rinse canned foods, such as tuna and canned beans, to remove some ofthe sodium.
● Use spices instead of salt.In cooking and at the table, flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends. Start by cutting salt in half.
B O X 8
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Reducing Salt and SodiumWhen Eating Out● Ask how foods are prepared. Ask that they be prepared
without added salt, MSG, or salt-containing ingredients. Most
restaurants are willing to accommodate requests.
● Know the terms that indicate high sodium content: pickled,
cured, smoked, soy sauce, broth.
● Move the salt shaker away.
● Limit condiments, such as mustard, ketchup, pickles, and
sauces with salt-containing ingredients.
● Choose fruit or vegetables, instead of salty snack foods.
B O X 9
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Compare Nutrition FactsLabels on FoodsRead the Nutrition Facts labels on foods to compare the amount ofsodium in products. Look for the sodium content in milligrams and thePercent Daily Value. Aim for foods that are less than 5 percent of theDaily Value of sodium. Foods with 20 percent or more Daily Value ofsodium are considered high. You can also check out the amounts ofthe other DASH goal nutrients.
Compare the food labels of these two versions of canned tomatoes.The regular canned tomatoes (right) have 15 times as much sodium asthe low-sodium canned tomatoes.
B O X 1 0
Nutrition FactsServing Size 1/2 cup (130g) Servings Per Container 31/2
Amount Per ServingCalories 25 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 10mg 1%
Potassium 270mg 8%
Total Carbohydrate 5g 2%
Dietary Fiber 1g 4%
Sugar 3g
Protein 1g
Vitamin A 5% Vitamin C 30%Calcium 4% Iron 4%
*Percent Daily Values are based on a 2,000 caloriediet.
Low-Sodium Canned Diced Tomatoes
Nutrition FactsServing Size 1/2 cup (130g) Servings Per Container 31/2
Amount Per ServingCalories 25 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 150mg 6%
Potassium 230mg 6%
Total Carbohydrate 5g 2%
Dietary Fiber 1g 4%
Sugar 3g
Protein 1g
Vitamin A 5% Vitamin C 20%Calcium 4% Iron 6%
*Percent Daily Values are based on a 2,000 caloriediet.
Canned Diced Tomatoes
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Label Language
B O X 1 1
SodiumSodium free or salt freeVery low sodiumLow sodiumLow-sodium mealReduced or less sodium
Light in sodium
Unsalted or no salt added
FatFat-freeLow saturated fat
Low-fatReduced fat
Light in fat
Food labels can help you choose items lower in sodium, saturated fat,trans fat, cholesterol, and calories and higher in potassium and calcium.Look for the following label information on cans, boxes, bottles, bags,and other packaging:
Phrase What It Means*
* Small serving sizes (50 g) or meals and main dishes are based on various weights in grams versus a serving size.
Less than 5 mg per serving35 mg or less of sodium per serving140 mg or less of sodium per serving140 mg or less of sodium per 31/2 oz (100 g)At least 25 percent less sodium than the
regular version50 percent less sodium than the regular
versionNo salt added to the product during
processing (this is not a sodium-free food)
Less than 0.5 g per serving1 g or less per serving and 15% or less of
calories from saturated fat3 g or less per servingAt least 25 percent less fat than the
regular versionHalf the fat compared to the regular version
21W
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Where’s the Potassium?
B O X 1 2
VegetablesPotato, 1 mediumSweet Potato, 1 mediumSpinach, cooked, 1/2 cupZucchini, cooked, 1/2 cupTomato, fresh, 1/2 cupKale, cooked, 1/2 cupRomaine lettuce, 1 cupMushrooms, 1/2 cupCucumber, 1/2 cup
FruitBanana, 1 mediumApricots, 1/4 cupOrange, 1 mediumCantaloupe chunks, 1/2 cupApple, 1 medium
Nuts, seeds, and legumesCooked soybeans, 1/2 cupCooked lentils, 1/2 cupCooked kidney beans, 1/2 cupCooked split peas, 1/2 cupAlmonds, roasted, 1/3 cupWalnuts, roasted, 1/3 cupSunflower seeds, roasted, 2 TbspPeanuts, roasted, 1/3 cup
Low-fat or fat-free milk and milk productsMilk, 1 cupYogurt, 1 cup
Lean meats, fish, and poultryFish (cod, halibut, rockfish, trout, tuna), 3 ozPork tenderloin, 3 ozBeef tenderloin, chicken, turkey, 3 oz
92654029028021015014011080
420380237214150
440370360360310190124120
380370
200–400370210
Potassium comes from a variety of food sources. The table below givesexamples of potassium in some foods.
Food Groups Potassium (mg)
22Yo
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J E A N E T T E G U Y T O N - K R I S H N A N
A N D F A M I L Y
There’s a history of cardiovascular disease inmy family and I also know that good habitscan start when the childrenare very young. In my family, we are physicallyactive, we drink water andlow-fat or fat-free milk,and we rarely keepsugary snacks inthe house. I'malso very awareof portion sizesand how manycalories are inthe portions weeat. We are teach-ing them goodeating habitsright now.
“
”
How Can I Get Started on the DASH Eating Plan?It’s easy. Reading the “Getting Started” suggestions in box 13 shouldhelp you along the way. The DASH eating plan requires no specialfoods and has no hard-to-follow recipes. One way to begin is by seeing how DASH compares with your current food habits. Use the“What’s On Your Plate?” form. (See box 14 on page 26.) Fill it in for1–2 days and see how it compares with the DASH plan. This willhelp you see what changes you need to make in your food choices.
Remember that on some days the foods you eat may add up to morethan the recommended servings from one food group and less fromanother. Similarly, you may have too much sodium on a particularday. But don't worry. Try your best to keep the average of severaldays close to the DASH eating plan and the sodium level recom-mended for you.
Use the menus that begin on page 30 if you want to follow themenus similar to those used in the DASH trial—or make up yourown using your favorite foods. In fact, your entire family can eatmeals using the DASH eating plan. Use box 3 on page 8 to chooseyour favorite foods from each food group based on your calorieneeds as described in the 2005 “U.S. Dietary Guidelines forAmericans.”
The Dietary Guidelines determined that the DASH eating plan is anexample of a healthy eating plan and recommends it as a plan thatnot only meets your nutritional needs but can accommodate variedtypes of cuisines and special needs.
Remember that the DASH eating plan used along with other lifestylechanges can help you prevent and control your blood pressure.Important lifestyle recommendations for you include: achieve andmaintain a healthy weight, participate in your favorite regular physical activity, and, if you drink, use moderation in alcohol consumption (defined as up to one drink per day for women and up to two drinks per day for men).
One important note: If you take medication to control high bloodpressure, you should not stop using it. Follow the DASH eating planand talk with your doctor about your medication treatment. The tipsin box 15 on page 27 can help you continue to follow the DASH eating plan and make other healthy lifestyle changes for a lifetime.
23W
hat Is the DA
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Eating P
lan?
24Yo
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Getting Started
It’s easy to adopt the DASH eating plan. Here are some ways toget started:
Change gradually● If you now eat one or two vegetables a day, add a serving at
lunch and another at dinner.● If you don't eat fruit now or have juice only at breakfast, add a
serving to your meals or have it as a snack.● Gradually increase your use of fat-free and low-fat milk and milk
products to three servings a day. For example, drink milk with lunch or dinner, instead of soda, sugar-sweetened tea, or alcohol. Choose fat-free (skim) or low-fat (1 percent) milk and milk products to reduce your intake of saturated fat, total fat, cholesterol, and calories and to increase your calcium.
● Read the Nutrition Facts label on margarines and salad dressings to choose those lowest in saturated fat and trans fat.
Treat meats as one part of the whole meal, instead of the focus● Limit lean meats to 6 ounces a day—all that's needed. Have
only 3 ounces at a meal, which is about the size of a deck of cards.
● If you now eat large portions of meats, cut them back gradually—by a half or a third at each meal.
● Include two or more vegetarian-style (meatless) meals each week.
● Increase servings of vegetables, brown rice, whole wheat pasta, and cooked dry beans in meals. Try casseroles, whole wheat pasta, and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.
B O X 1 3
25W
hat Is the DA
SH
Eating P
lan?
Use fruits or other foods low in saturated fat, trans fat, cho-lesterol, sodium, sugar, and calories as desserts and snacks● Fruits and other lower fat foods offer great taste and variety. Use
fruits canned in their own juice or packed in water. Fresh fruits require little or no preparation. Dried fruits are a good choice to carry with you or to have ready in the car.
● Try these snacks ideas: unsalted rice cakes; nuts mixed with raisins; graham crackers; fat-free and low-fat yogurt and frozen yogurt; popcorn with no salt or butter added; raw vegetables.
Try these other tips● Choose whole grain foods for most grain servings to get added
nutrients, such as minerals and fiber. For example, choose whole wheat bread or whole grain cereals.
● If you have trouble digesting milk and milk products, try taking lactase enzyme pills (available at drugstores and groceries) with the milk products. Or, buy lactose-free milk, which has the lactase enzyme already added to it.
● If you are allergic to nuts, use seeds or legumes (cooked dried beans or peas).
● Use fresh, frozen, or low-sodium canned vegetables and fruits.
Use the form in box 14 to track your food and physical activitieshabits before you start on the DASH eating plan or to see howyou're doing after a fewweeks. To record morethan 1 day, just copy theform. Total each day'sfood groups and comparewhat you ate with theDASH eating plan. To seehow the form looks com-pleted, check the menusthat start on page 30.
B O X 1 4
26Yo
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Food Am
oun
t(s
ervi
ng s
ize)
Veg
etab
les
Milk
Pro
duc
ts
Gra
ins
Fru
its
Mea
ts, f
ish,
an
d p
oul
try
2,30
0 or
1,
500
mg
per
day
6–8
per
day
4–5
per d
ay
4–5
per d
ay
2–3
per d
ay
6 or
less
pe
r da
y
4–5
per
wee
k
2–3
per d
ay
5 or
less
per
wee
k
Nut
s, s
eed
s,an
d le
gum
es
Sw
eets
and
ad
ded
sug
ars
Example: whole wheat bread, withsoft (tub) margarine
Breakfast
Lunch
Dinner
Snacks
Day’s Totals
Physical Activity LogRecord your minutes perday for each activity. Aimfor at least 30 minutes ofmoderate-intensity physi-cal activity on most daysof the week.
2 slices2 tsp
29952 2
2
Number of Servings by DASH Food GroupDate:
So
diu
m (m
g)
Compare yours withthe DASH eating planat 2,000 calories.
What’s on Your Plate? How Much Are You Moving?
Physical Activity Time Notes
Fats
and
oils
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Making the DASH to Good HealthThe DASH plan is a new way of eating—for a lifetime. If you slip fromthe eating plan for a few days, don't let it keep you from reaching yourhealth goals. Get back on track. Here’s how:
Ask yourself why you got off-track.Was it at a party? Were you feeling stress at home or work? Find outwhat triggered your sidetrack and start again with the DASH plan.
Don’t worry about a slip.Everyone slips—especially when learning something new. Rememberthat changing your lifestyle is a long-term process.
See if you tried to do too much at once.Often, those starting a new lifestyle try to change too much at once.Instead, change one or two things at a time. Slowly but surely is thebest way to succeed.
Break the process down into small steps.This not only keeps you from trying to do too much at once, but alsokeeps the changes simpler. Break complex goals into smaller, simplersteps, each of which is attainable.
Write it down.Use the table in box 14 to keep track of what you eat and what you’redoing. This can help you find the problem. Keep track for several days.You may find, for instance, that you eat high-fat foods while watchingtelevision. If so, you could start keeping a substitute snack on hand to eat instead of the high-fat foods. This record also helps you be sure you’re getting enough of each food group and physical activityeach day.
Celebrate success.Treat yourself to a nonfood treat for your accomplishments.
B O X 1 5
28
29A
Week W
ith the DA
SH
Eating P
lan
A Week With the DASH Eating Plan
Here is a week of menus from the DASH eating plan. The menusallow you to have a daily sodium level of either 2,300 mg or, bymaking the noted changes, 1,500 mg. You'll also find that themenus sometimes call for you to use lower sodium, low-fat, fat-free,or reduced fat versions of products.
The menus are based on 2,000 calories a day—serving sizes shouldbe increased or decreased for other calorie levels. To ease the calculations, some of the serving sizes have been rounded off.Also, some items may be in too small a quantity to have a listedfood group serving. Recipes for starred items are given on the laterpages. Some of these recipes give changes that can be used to lowertheir sodium level. Use the changes if you want to follow the DASHeating plan at 1,500 milligrams of sodium per day.
Abbreviations:oz = ouncetsp = teaspoonTbsp = tablespoong = grammg = milligram
30Yo
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2,300 mg Sodium MenuSubstitution To ReduceSodium to 1,500 mgS
od
ium
(mg
)
So
diu
m (m
g)
Day 1
* Recipe on page 45Nutrients Per DayCaloriesTotal fatCalories from fatSaturated fatCalories from saturated fatCholesterol Sodium
2,300 mg2,062
63 g28 %13 g6 %
155 mg2,101 mg
1,500 mg2,037
59 g26 %12 g5 %
155 mg1,507 mg
Sodium Level
3/4 cup shredded wheat cereal
1 tsp unsalted soft (tub) margarine
Remove salt from the recipe*
1 Tbsp regular mustard
1 Tbsp natural cheddar cheese, reduced fat, low sodium
1 tsp unsalted soft (tub) margarine
2201
107149265
179299373
150
435
35165120
142167
1148261
107
04
86
2,101
1
120
175
1
1,507
Breakfast3/4 cup bran flakes cereal:
1 medium banana1 cup low-fat milk
1 slice whole wheat bread:1 tsp soft (tub) margarine
1 cup orange juice
Lunch3/4 cup chicken salad:*
2 slices whole wheat bread1 Tbsp Dijon mustard
salad:1/2 cup fresh cucumber slices1/2 cup tomato wedges1 Tbsp sunflower seeds1 tsp Italian dressing, low calorie
1/2 cup fruit cocktail, juice pack
Dinner3 oz beef, eye of the round:
2 Tbsp beef gravy, fat-free1 cup green beans, sautéed with:
1/2 tsp canola oil1 small baked potato:
1 Tbsp sour cream, fat-free1 Tbsp grated natural cheddar
cheese, reduced fat1 Tbsp chopped scallions
1 small whole wheat roll:1 tsp soft (tub) margarine
1 small apple1 cup low-fat milk
Snacks1/3 cup almonds, unsalted1/4 cup raisins1/2 cup fruit yogurt, fat-free,
no sugar added
Totals
31A
Week W
ith the DA
SH
Eating P
lan
Nut
s, S
eeds
, an
d Le
gum
es
Fat
s an
dO
ils
Gra
ins
Veg
etab
les
Fru
its
Milk
P
rod
ucts
Mea
ts, F
ish,
and
Po
ultr
y
Sw
eets
and
Add
ed S
ugar
s
Number of Servings by DASH Food Group
Nutrients Per DayCarbohydrateProteinCalciumMagnesiumPotassiumFiber
2,300 mg284 g114 g
1,220 mg594 mg
4,909 mg37 g
1,500 mg 284 g115 g
1,218 mg580 mg
4,855 mg36 g
Sodium Level
1
1
2
1
5
11
2
1
5
1
2
1
1
1
6
1
1
1/2
21/2
3
3
6
1/2
1
11/2
1
1
1/2
1
31/2 0
32Yo
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2,300 mg Sodium MenuSubstitution To ReduceSodium to 1,500 mgS
od
ium
(mg
)
So
diu
m (m
g)
Day 2
* Recipe on page 46† Recipe on page 47
Nutrients Per DayCaloriesTotal fatCalories from fatSaturated fatCalories from saturated fatCholesterol Sodium
2,300 mg2,027
64 g28 %13 g6 %
114 mg2,035 mg
1,500 mg2,078
68 g30 %16 g7 %
129 mg1,560 mg
Sodium Level
Breakfast1/2 cup instant oatmeal
1 mini whole wheat bagel:1 Tbsp peanut butter
1 medium banana1 cup low-fat milk
Lunchchicken breast sandwich:
3 oz chicken breast, skinless2 slices whole wheat bread1 slice (3/4 oz) natural cheddar
cheese, reduced fat1 large leaf romaine lettuce2 slices tomato1 Tbsp mayonnaise, low-fat
1 cup cantaloupe chunks1 cup apple juice
Dinner1 cup spaghetti:
3/4 cup vegetarian spaghetti sauce*
3 Tbsp Parmesan cheesespinach salad:
1 cup fresh spinach leaves1/4 cup fresh carrots, grated1/4 cup fresh mushrooms, sliced1 Tbsp vinaigrette dressing†
1/2 cup corn, cooked from frozen1/2 cup canned pears, juice pack
Snacks1/3 cup almonds, unsalted1/4 cup dried apricots1 cup fruit yogurt, fat-free,
no sugar added
Totals
54
84811
107
65299202
12
1012621
1479
287
24191115
03
173
2,035
1/2 cup regular oatmeal with 1 tsp cinnamon
1 slice (3/4 oz) natural Swiss cheese, low sodium
Substitute low-sodium tomato paste (6 oz) in recipe*
5
3
253
1,560
33A
Week W
ith the DA
SH
Eating P
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Nut
s, S
eeds
, an
d Le
gum
es
Fat
s an
dO
ils
Gra
ins
Veg
etab
les
Fru
its
Milk
P
rod
ucts
Mea
ts, F
ish,
and
Po
ultr
y
Sw
eets
and
Add
ed S
ugar
s
Number of Servings by DASH Food Group
Nutrients Per DayCarbohydrateProteinCalciumMagnesiumPotassiumFiber
2,300 mg288 g99 g
1,370 mg535 mg
4,715 mg34 g
1,500 mg290 g100 g
1,334 mg542 mg
4,721 mg34 g
Sodium Level
1
1
2
2
6
1/41/2
11/2
11/21/2
1
51/4
1
22
1
1
7
1
1/2
1/2
1
3
3
3
1/2
1
11/2
1
1/2
11/2 0
34Yo
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Pre
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AS
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2,300 mg Sodium MenuSubstitution To ReduceSodium to 1,500 mgS
od
ium
(mg
)
So
diu
m (m
g)
Day 3
* Recipe on page 48Nutrients Per DayCaloriesTotal fatCalories from fatSaturated fatCalories from saturated fatCholesterol Sodium
2,300 mg1,997
56 g25 %12 g6 %
140 mg2,114 mg
1,500 mg1,995
52 g24 %11 g5 %
140 mg1,447 mg
Sodium Level
Breakfast3/4 cup bran flakes cereal:
1 medium banana1 cup low-fat milk
1 slice whole wheat bread:1 tsp soft (tub) margarine
1 cup orange juice
Lunchbeef barbeque sandwich:
2 oz beef, eye of round1 Tbsp barbeque sauce2 slices (11/2 oz) natural cheddar
cheese, reduced fat1 hamburger bun1 large leaf romaine lettuce2 slices tomato
1 cup new potato salad*1 medium orange
Dinner3 oz cod:
1 tsp lemon juice1/2 cup brown rice1 cup spinach, cooked from frozen, sautéed with:
1 tsp canola oil1 Tbsp almonds, slivered
1 small cornbread muffin, made with oil:1 tsp soft (tub) margarine
Snacks1 cup fruit yogurt, fat-free,
no added sugar:1 Tbsp sunflower seeds, unsalted
2 large graham cracker rectangles:1 Tbsp peanut butter
Totals
2201
107149266
26156405
18312
170
7015
184
00
119
26
173
015681
2,114
2 cups puffed wheat cereal
1 tsp unsalted soft (tub) margarine
11/2 oz natural cheddar cheese, reduced fat, low sodium
1 tsp unsalted soft (tub) margarine
1
9
1,447
35A
Week W
ith the DA
SH
Eating P
lan
Nut
s, S
eeds
, an
d Le
gum
es
Fat
s an
dO
ils
Gra
ins
Veg
etab
les
Fru
its
Milk
P
rod
ucts
Mea
ts, F
ish,
and
Po
ultr
y
Sw
eets
and
Add
ed S
ugar
s
Number of Servings by DASH Food Group
Nutrients Per DayCarbohydrateProteinCalciumMagnesiumPotassiumFiber
2,300 mg289 g103 g
1,537 mg630 mg
4,676 mg34 g
1,500 mg283 g104 g
1,524 mg598 mg
4,580 mg31 g
Sodium Level
1
1
2
1
1
1
7
1/41/22
2
43/4
1
2
1
4
1
1
1
3
2
3
5
1/4
1/2
1/2
11/4
1
1
1
3 0
36Yo
ur G
uid
e to
Low
erin
g Yo
ur B
lood
Pre
ssur
e W
ith D
AS
H
2,300 mg Sodium MenuSubstitution To ReduceSodium to 1,500 mgS
od
ium
(mg
)
So
diu
m (m
g)
Day 4
* Recipe on page 49Nutrients Per DayCaloriesTotal fatCalories from fatSaturated fatCalories from saturated fatCholesterol Sodium
2,300 mg2,024
59 g26 %12 g5 %
148 mg2,312 mg
1,500 mg2,045
59 g26 %12 g
5 %150 mg
1,436 mg
Sodium Level
234
215
1,436
1 tsp unsalted soft (tub) margarine
2 oz roast beef tenderloin1 slice (3/4 oz) natural cheddar
cheese, reduced fat, low sodium
substitute low-sodium tomato sauce (4 oz) in recipe*
Breakfast1 slice whole wheat bread:
1 tsp soft (tub) margarine1 cup fruit yogurt, fat-free,
no added sugar1 medium peach1/2 cup grape juice
Lunchham and cheese sandwich:
2 oz ham, low-fat, low sodium1 slice (3/4 oz) natural cheddar
cheese, reduced fat2 slices whole wheat bread1 large leaf romaine lettuce2 slices tomato 1 Tbsp mayonnaise, low-fat
1 cup carrot sticks
Dinnerchicken and Spanish rice*
1 cup green peas, sautéed with:1 tsp canola oil
1 cup cantaloupe chunks1 cup low-fat milk
Snacks1/3 cup almonds, unsalted1 cup apple juice1/4 cup apricots1 cup low-fat milk
Totals
14926
173
04
549202
29912
10184
341
1150
26107
0213
107
2,312
37A
Week W
ith the DA
SH
Eating P
lan
Nut
s, S
eeds
, an
d Le
gum
es
Fat
s an
dO
ils
Gra
ins
Veg
etab
les
Fru
its
Milk
P
rod
ucts
Mea
ts, F
ish,
and
Po
ultr
y
Sw
eets
and
Add
ed S
ugar
s
Number of Servings by DASH Food Group
Nutrients Per DayCarbohydrateProteinCalciumMagnesiumPotassiumFiber
2,300 mg279 g110 g
1,417 mg538 mg
4,575 mg35 g
1,500 mg278 g116 g
1,415 mg541 mg
4,559 mg35 g
Sodium Level
1
2
1
4
1/41/2
2
2
43/4
11
2
21
7
1
1/2
1
1
31/2
2
3
5
1
1
1
1
1
3 0
38Yo
ur G
uid
e to
Low
erin
g Yo
ur B
lood
Pre
ssur
e W
ith D
AS
H
2,300 mg Sodium MenuSubstitution To ReduceSodium to 1,500 mgS
od
ium
(mg
)
So
diu
m (m
g)
4
3
53
66
74
1
1
1,519
Day 5
* Recipe on page 50† Recipe on page 51‡ Recipe on page 50
Nutrients Per DayCaloriesTotal fatCalories from fatSaturated fatCalories from saturated fatCholesterol Sodium
2,300 mg1,976
57 g26 %11 g5 %
158 mg2,373 mg
1,500 mg2,100
52 g22 %11 g5 %
158 mg1,519 mg
Sodium Level
Breakfast1 cup whole grain oat rings cereal:
1 medium banana1 cup low-fat milk
1 medium raisin bagel:1 Tbsp peanut butter
1 cup orange juice
Lunchtuna salad plate:
1/2 cup tuna salad*1 large leaf romaine lettuce1 slice whole wheat bread
cucumber salad:1 cup fresh cucumber slices1/2 cup tomato wedges1 Tbsp vinaigrette dressing
1/2 cup cottage cheese, low-fat:1/2 cup canned pineapple, juice pack1 Tbsp almonds, unsalted
Dinner3 oz turkey meatloaf‡
1 small baked potato:1 Tbsp sour cream, fat-free1 Tbsp natural cheddar cheese,
reduced fat, grated1 scallion stalk, chopped
1 cup collard greens, sautéed with: 1 tsp canola oil
1 small whole wheat roll
1 medium peach
Snacks1 cup fruit yogurt, fat-free, no added sugar2 Tbsp sunflower seeds, unsalted
Totals
2731
107272815
1711
149
25
133459
10
205
142167
1850
148
1730
2,373
1 cup frosted shredded wheat
1 Tbsp peanut butter, unsalted
6 whole wheat crackers, low sodium
2 Tbsp yogurt dressing, fat-free†
substitute low-sodium ketchup in recipe‡
1 Tbsp natural cheddar cheese, reduced fat, and low sodium
6 small melba toast crackers, unsalted
39A
Week W
ith the DA
SH
Eating P
lan
Nut
s, S
eeds
, an
d Le
gum
es
Fat
s an
dO
ils
Gra
ins
Veg
etab
les
Fru
its
Milk
P
rod
ucts
Mea
ts, F
ish,
and
Po
ultr
y
Sw
eets
and
Add
ed S
ugar
s
Number of Servings by DASH Food Group
Nutrients Per DayCarbohydrateProteinCalciumMagnesiumPotassiumFiber
2,300 mg275 g111 g
1,470 mg495 mg
4,769 mg30 g
1,500 mg314 g114 g
1,412 mg491 mg
4,903 mg31 g
Sodium Level
1
2
1
1
5
1/4
21
1
2
61/4
1
2
1
1
5
1
1/4
1
21/4
3
3
6
1/2
1/4
1
13/4
1
1
2 0
40Yo
ur G
uid
e to
Low
erin
g Yo
ur B
lood
Pre
ssur
e W
ith D
AS
H
2,300 mg Sodium MenuSubstitution To ReduceSodium to 1,500 mgS
od
ium
(mg
)
So
diu
m (m
g)
1 Tbsp regular mustard
Day 6
* Recipe on page 52† Recipe on page 53
Nutrients Per DayCaloriesTotal fatCalories from fatSaturated fatCalories from saturated fatCholesterol Sodium
2,300 mg1,939
58 g27 %12 g
6 %171 mg
1,671 mg
1,500 mg1,935
57 g27 %12 g
6 %171 mg
1,472 mg
Sodium Level
Breakfast1 low-fat granola bar1 medium banana1/2 cup fruit yogurt, fat-free,
no sugar added1 cup orange juice1 cup low-fat milk
Lunchturkey breast sandwich:
3 oz turkey breast2 slices whole wheat bread1 large leaf romaine lettuce2 slices tomato2 tsp mayonnaise, low-fat1 Tbsp Dijon mustard
1 cup steamed broccoli, cooked from frozen1 medium orange
Dinner3 oz spicy baked fish*1 cup scallion rice†
spinach sauté:1/2 cup spinach, cooked from frozen,
sautéed with: 2 tsp canola oil1 Tbsp almonds, slivered, unsalted
1 cup carrots, cooked from frozen1 small whole wheat roll:
1 tsp soft (tub) margarine1 small cookie
Snacks2 Tbsp peanuts, unsalted1 cup low-fat milk1/4 cup dried apricots
Totals
811
86
5107
48299
12
6737311
5018
92
00
841482660
1107
3
1,671
175
1,472
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, an
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Fat
s an
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ils
Gra
ins
Veg
etab
les
Fru
its
Milk
P
rod
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Mea
ts, F
ish,
and
Po
ultr
y
Sw
eets
and
Add
ed S
ugar
s
Number of Servings by DASH Food Group
Nutrients Per DayCarbohydrateProteinCalciumMagnesiumPotassiumFiber
2,300 mg268 g105 g
1,210 mg548 mg
4,710 mg36 g
1,500 mg268 g105 g
1,214 mg545 mg
4,710 mg36 g
Sodium Level
1
2
2
1
6
1/41/2
2
1
2
53/4
1
2
1
1
5
1/2
1
1
21/2
3
3
6
1/4
1/2
3/4
2/3
2
1
32/3
1
1
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2,300 mg Sodium MenuSubstitution To ReduceSodium to 1,500 mgS
od
ium
(mg
)
So
diu
m (m
g)
Day 7
* Recipe on page 54† Recipe on page 47
Nutrients Per DayCaloriesTotal fatCalories from fatSaturated fatCalories from saturated fatCholesterol Sodium
2,300 mg1,993
64 g29 %13 g6 %
71 mg2,069 mg
1,500 mg1,988
60 g27 %13 g6 %
72 mg1,421 mg
Sodium Level
Breakfast1 cup whole grain oat rings:
1 medium banana1 cup low-fat milk
1 cup fruit yogurt, fat-free, no sugar added
Lunchtuna salad sandwich:
1/2 cup tuna, drained, rinsed1 Tbsp mayonnaise, low-fat1 large leaf romaine lettuce2 slices tomato 2 slices whole wheat bread
1 medium apple1 cup low-fat milk
Dinner1/6 recipe zucchini lasagna:*
salad:1 cup fresh spinach leaves1 cup tomato wedges2 Tbsp croutons, seasoned1 Tbsp vinaigrette dressing,
reduced calorie1 Tbsp sunflower seeds
1 small whole wheat roll:1 tsp soft (tub) margarine
1 cup grape juice
Snacks1/3 cup almonds, unsalted1/4 cup dry apricots6 whole wheat crackers
Totals
2731
107173
39101
12
2991
107
368
249
62133
0148458
03
166
2,069
1 cup regular oatmeal
substitute cottage cheese, low-fat, no salt added in recipe*
1 Tbsp low-sodium vinaigrette dressing, from recipe†
1 tsp unsalted soft (tub) margarine
5
165
1
1,421
43A
Week W
ith the DA
SH
Eating P
lan
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s, S
eeds
, an
d Le
gum
es
Fat
s an
dO
ils
Gra
ins
Veg
etab
les
Fru
its
Milk
P
rod
ucts
Mea
ts, F
ish,
and
Po
ultr
y
Sw
eets
and
Add
ed S
ugar
s
Number of Servings by DASH Food Group
Nutrients Per DayCarbohydrateProteinCalciumMagnesiumPotassiumFiber
2,300 mg283 g
93 g1,616 mg
537 mg4,693 mg
32 g
1,500 mg285 g97 g
1,447 mg553 mg
4,695 mg33 g
Sodium Level
1
2
3
1/4
1
1
81/4
1/41/2
1
12
43/4
1
1
2
1
5
11
1
1
4
3
3
1/2
1
11/2
1
1/2
1
21/2 0
44
Here are some recipes to help you cook up a week of tasty, hearthealthy meals. If you’re following the DASH eating plan at 1,500milligrams of sodium per day or just want to reduce your sodiumintake, use the suggested recipe changes.
45R
ecipes for Heart H
ealth
Recipes for Heart Health
Chicken Salad
31/4 cups chicken breast, cooked, cubed, and skinless1/4 cup celery, chopped1 Tbsp lemon juice1/2 tsp onion powder1/8 tsp salt*3 Tbsp mayonnaise, low-fat
1. Bake chicken, cut into cubes, and refrigerate.2. In a large bowl combine rest of ingredients, add chilled
chicken and mix well.
Makes 5 servingsServing Size: 3/4 cupPer Serving:
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
1766 g2 g
77 mg179 mg27 g
CarbohydrateCalciumMagnesiumPotassiumFiber
2 g16 mg25 mg
236 mg0 g
* To reduce sodium, omit the 1/8 tsp of added salt. New sodium content for each serving is 120 mg.
Day 1
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Vegetarian Spaghetti Sauce
2 Tbsp olive oil2 small onions, chopped3 cloves garlic, chopped11/4 cups zucchini, sliced1 Tbsp oregano, dried1 Tbsp basil, dried1 8 oz can tomato sauce 1 6 oz can tomato paste*2 medium tomatoes, chopped 1 cup water
1. In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
2. Add remaining ingredients and simmer covered for 45 minutes.Serve over spaghetti.
Makes 6 servingsServing Size: 3/4 cupPer Serving:
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
1055 g1 g0 mg
479 mg3 g
CarbohydrateCalciumMagnesiumPotassiumFiber
15 g49 mg35 mg
686 mg4 g
* To reduce sodium, use a 6-oz can of low-sodium tomatopaste. New sodium content for each serving is 253 mg.
Day 2
47R
ecipes for Heart H
ealth
Vinaigrette Salad Dressing
1 bulb garlic, separated and peeled1/2 cup water1 Tbsp red wine vinegar1/4 tsp honey1 Tbsp virgin olive oil1/4 tsp black pepper
1. Place the garlic cloves into a small saucepan and pour enough water (about 1/2 cup) to cover them.
2. Bring water to a boil, then reduce heat and simmer until garlic is tender, about 15 minutes.
3. Reduce the liquid to 2 Tbsp and increase the heat for 3 minutes.4. Pour the contents into a small sieve over a bowl, and with a
wooden spoon, mash the garlic through the sieve into the bowl.5. Whisk the vinegar into the garlic mixture; incorporate the oil and
seasoning.
Makes 4 servingsServing Size: 2 TbspPer Serving:
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
333 g1 g0 mg1 mg0 g
CarbohydrateCalciumMagnesiumPotassiumFiber
1 g3 mg1 mg6 mg0 g
Day 2
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New Potato Salad
16 small new potatoes (5 cups)2 Tbsp olive oil1/4 cup green onions, chopped1/4 tsp black pepper1 tsp dill weed, dried
1. Thoroughly clean potatoes with vegetable brush and water.2. Boil potatoes for 20 minutes or until tender.3. Drain and cool potatoes for 20 minutes.4. Cut potatoes into quarters and mix with olive oil, onions,
and spices.5. Refrigerate until ready to serve.
Makes 5 servingsServing Size: 1 cupPer Serving:
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
1966 g1 g0 mg
17 mg4 g
CarbohydrateCalciumMagnesiumPotassiumFiber
34 g31 mg46 mg
861 mg4 g
Day 3
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ecipes for Heart H
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Chicken and Spanish Rice
1 cup onions, chopped3/4 cup green peppers2 tsp vegetable oil1 8 oz can tomato sauce*1 tsp parsley, chopped1/2 tsp black pepper11/4 tsp garlic, minced5 cups cooked brown rice (cooked in unsalted water)31/2 cups chicken breasts, cooked, skin and bone removed,
and diced
1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.
2. Add tomato sauce and spices. Heat through.3. Add cooked rice and chicken. Heat through.
Makes 5 servingsServing Size: 11/2 cupPer Serving:
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
4288 g2 g
80 mg341 mg
35 g
CarbohydrateCalciumMagnesiumPotassiumFiber
52 g50 mg
122 mg545 mg
8 g
* To reduce sodium, use one 4-oz can of low-sodium tomato sauce and one 4-oz can of regular tomato sauce. New sodium content for each serving is 215 mg.
Day 4
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Tuna Salad
2 6 oz cans tuna, water pack1/2 cup raw celery, chopped1/3 cup green onions, chopped61/2 Tbsp mayonnaise, low-fat
1. Rinse and drain tuna for 5 minutes. Break apart with a fork.2. Add celery, onion, and mayonnaise and mix well.
Makes 5 servingsServing Size: 1/2 cupPer Serving:
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
1387 g1 g
25 mg171 mg
16 g
CarbohydrateCalciumMagnesiumPotassiumFiber
2 g17 mg19 mg
198 mg0 g
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
1917 g2 g
103 mg205 mg23 g
CarbohydrateCalciumMagnesiumPotassiumFiber
9 g24 mg33 mg
268 mg1 g
Turkey Meatloaf
1 pound lean ground turkey1/2 cup regular oats, dry1 large egg, whole1 Tbsp onion, dehydrated flakes1/4 cup ketchup*
1. Combine all ingredients and mix well.2. Bake in a loaf pan at 350 ˚F for 25 minutes or to an internal
temperature of 165 ˚F.3. Cut into five slices and serve.
Makes 5 servingsServing Size: 1 slice (3 oz)Per Serving:
* To reduce sodium, use low-sodium ketchup.New sodium content for each serving is 74 mg.
Day 5
Day 5
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ecipes for Heart H
ealth
Yogurt Salad Dressing
8 oz plain yogurt, fat-free1/4 cup mayonnaise, low-fat2 Tbsp chives, dried2 Tbsp dill, dried2 Tbsp lemon juice
Mix all ingredients in bowl and refrigerate.
Makes 5 servingsServing Size: 2 TbspPer Serving:
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
392 g0 g3 mg
66 mg2 g
CarbohydrateCalciumMagnesiumPotassiumFiber
4 g76 mg10 mg
110 mg0 g
Day 5
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Spicy Baked Fish
1 pound salmon (or other fish) fillet1 Tbsp olive oil1 tsp spicy seasoning, salt-free
1. Preheat oven to 350 ˚F. Spray a casserole dish with cooking oil spray.
2. Wash and dry fish. Place in dish. Mix oil and seasoning and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes with fork.Cut into 4 pieces. Serve with rice.
Makes 4 servingsServing Size: 1 piece (3 oz)Per Serving:
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
19211 g2 g
63 mg50 mg23 g
CarbohydrateCalciumMagnesiumPotassiumFiber
<1 g18 mg34 mg
560 mg0 g
Day 6
53R
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Scallion Rice
41/2 cups cooked brown rice (cooked in unsalted water)
11/2 tsp bouillon granules, low sodium1/4 cup scallions (green onions), chopped
1. Cook rice according to directions on the package.2. Combine the cooked rice, scallions, and bouillon granules and
mix well.3. Measure 1-cup portions and serve.
Makes 5 servingsServing Size: 1 cupPer Serving:
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
2002 g0 g0 mg
18 mg5 g
CarbohydrateCalciumMagnesiumPotassiumFiber
41 g23 mg77 mg92 mg6 g
Day 6
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Zucchini Lasagna
1/2 pound cooked lasagna noodles, cooked in unsalted water
3/4 cup part-skim mozzarella cheese, grated11/2 cups cottage cheese,* fat-free1/4 cup Parmesan cheese, grated11/2 cups raw zucchini, sliced21/2 cups low-sodium tomato sauce 2 tsp basil, dried2 tsp oregano, dried1/4 cup onion, chopped1 clove garlic1/8 tsp black pepper
1. Preheat oven to 350 °F. Lightly spray a 9- by 13-inch baking dishwith vegetable oil spray.
2. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. Set aside.
3. In a medium bowl, combine remaining mozzarella and Parmesan cheese with all the cottage cheese. Mix well and set aside.
4. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in the bottom of the baking dish. Add a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini.
5. Repeat layering. Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.
6. Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.
Makes 6 servingsServing Size: 1 piecePer Serving:
CaloriesTotal FatSaturated FatCholesterol Sodium Protein
2005 g3 g
12 mg368 mg
15 g
CarbohydrateCalciumMagnesiumPotassiumFiber
24 g310 mg46 mg
593 mg3 g
* To reduce sodium, use low-sodium cottage cheese.New sodium content for each serving is 165 mg.
Day 7
55To Learn M
ore
To Learn MoreNHLBI Health Information Center NHLBI Heart HealthP.O. Box 30105 Information LineBethesda, MD 20824–0105 1–800–575–WELLPhone: 301–592–8573TTY: 240–629–3255 Provides toll-free recorded messages.Fax: 301–592–8563
Provides information on the prevention and treatment of heart disease and offers publications on heart health and heart disease.
Also, check out these online resources:
General Health InformationNHLBI Web site: www.nhlbi.nih.govDHHS Web site: www.healthfinder.govDiseases and Conditions A–Z Index:www.nhlbi.nih.gov/health/dci/index/html
Your Guide To Better Health SeriesYour Guide Homepage: http://hp2010.nhlbihin.net/yourguide featuring:
Your Guide to Lowering High Blood Pressure With DASH Your Guide to Lowering Your Cholesterol With TLC Your Guide to Physical Activity
NutritionDietary Guidelines for Americans 2005 and A Healthier You:
www.healthierus.gov/dietaryguidelines/How to Understand and Use the Nutrition Facts Label:
www.cfsan.fda.gov/~dms/foodlab.htmlMyPyramid and other nutrition information:
www.mypyramid.gov and www.nutrition.gov
Physical ActivityThe President’s Council on Physical Fitness and Sports: www.fitness.govExercise: A Guide from NIA:
http://www.niapublications.org/exercisebook/exerciseguidecomplete.pdf
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WeightAim for a Healthy Weight: http://healthyweight.nhlbi.nih.gov.
Menus and recipes were analyzed using the Minnesota Nutrition Data System software—Food Data Base version NDS-R 2005—developed by the Nutrition Coordinating Center, University ofMinnesota, Minneapolis, MN.
Discrimination Prohibited: Under provisions ofapplicable public laws enacted by Congresssince 1964, no person in the United States shall,on the grounds of race, color, national origin,handicap, or age, be excluded from participationin, be denied the benefits of, or be subjected todiscrimination under any program or activity (or,on the basis of sex, with respect to any educa-tion program or activity) receiving Federal finan-cial assistance. In addition, Executive Order11141 prohibits discrimination on the basis ofage by contractors and subcontractors in theperformance of Federal contracts, and ExecutiveOrder 11246 states that no federally funded con-tractor may discriminate against any employee orapplicant for employment because of race, color,religion, sex, or national origin. Therefore, theNational Heart, Lung, and Blood Institute must beoperated in compliance with these laws andExecutive Orders.
ISBN 1-933236-09-4U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICESNational Institutes of HealthNational Heart, Lung, and Blood Institute
NIH Publication No. 06-4082Originally Printed 1998Revised April 2006