The Recommehdations eating plan Dietarg no special foods and instead hyperrension daily Stress relief techniques weekly nutritional goals. This plan recommends:. Recommenxations on Dietary recommendations for hypertension recommendations, the hyeprtension table Supporting immune function examples Dietarry daily and weekly servings that meet DASH Fod plan targets for a 2,calorie-a-day diet.
DASH Ercommendations Plan. DASH Hy;ertension Approaches to Stop Hypertension is a flexible Supporting immune function balanced eating plan Irresistible sweet treats Dietary recommendations for hypertension create a heart-healthy eating style for life, Supporting immune function.
Find DASH-Friendly Recipes. Supporting immune function CLOSE. Overview Following DASH Living with DASH Educational Resources Research.
Description of the DASH Eating Plan The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets.
When following the DASH eating plan, it is important to choose foods that are: Low in saturated and trans fats Rich in potassium, calcium, magnesium, fiber, and protein Lower in sodium.
Eat this: vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils. Limit this: fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake. DASH, which builds nutrient-dense meals around whole grains, low-fat dairy products, vegetables, and fruits, and includes fish Read more.
: Dietary recommendations for hypertension| Managing Blood Pressure with a Heart-Healthy Diet | This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Nutrition and healthy eating. Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. DASH diet: Sample menus Interested in following the DASH diet? Here are sample menus to get you started. By Mayo Clinic Staff. Recipes related to these meals Green beans with red pepper and garlic - Recipes related to these meals Green beans with red pepper and garlic Hummus - Recipes related to these meals Hummus Roasted salmon with maple glaze - Recipes related to these meals Roasted salmon with maple glaze Vegetable stir-fry - Recipes related to these meals Vegetable stir-fry. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references DASH eating plan: Healthy eating, proven results. National Heart, Lung, and Blood Institute. Accessed March 24, DASH eating plan: Why the DASH eating plan works. What's on your plate? Zeratsky KA expert opinion. Mayo Clinic. March 30, Nutritionist Pro diet analysis computer program. Stafford, Texas: Axxya Systems; Accessed March 30, Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle A Book: Cook Smart, Eat Well A Book: Mayo Clinic on Digestive Health. See also Butter vs. margarine Caffeine content Clear liquid diet DASH diet DASH diet: Recommended servings Diverticulitis attack triggers Diverticulitis diet Eggs and cholesterol Enlarged prostate: Does diet play a role? Fasting diet: Can it improve my heart health? Gluten sensitivity and psoriasis: What's the connection? Gluten-free diet Gout diet: What's allowed, what's not Intermittent fasting Low-fiber diet Low-glycemic index diet Mediterranean diet Paleo diet Picnic Problems: High Sodium Nutrition and pain Vegetarian diet Water after meals What is meant by the term "heart age"? Show more related content. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book. ART Healthy Lifestyle Nutrition and healthy eating In-Depth DASH diet Sample menus. Show the heart some love! Give Today. Help us advance cardiovascular medicine. Find a doctor. Explore careers. Sign up for free e-newsletters. About Mayo Clinic. About this Site. Contact Us. Health Information Policy. Media Requests. News Network. These foods, such as canned and instant soups, packaged mixes, and snack items, don't have enough calcium, potassium, and magnesium—the very nutrients you need to help lower your blood pressure. And these foods can be high in sodium, saturated fats, and trans fats. You also may try a vegetarian diet. In general, vegetarian diets reduce blood pressure, although experts don't know exactly why. The DASH diet could easily be a vegetarian diet if legumes for example, beans, lentils, peas, and peanuts were substituted for meat. Vegetarian diets tend to be higher in potassium, magnesium, and calcium, as does the DASH diet. Vegetarian diets also are higher in fibre and unsaturated fats than other diets. Not eating enough foods containing potassium , calcium , and magnesium may contribute to high blood pressure. To get enough of these nutrients, eat a balanced diet that contains plenty of fresh fruits, vegetables, dairy foods, and whole grains. Most people do not need to take dietary supplements to get enough potassium, calcium, and magnesium. Good sources of potassium. All fresh fruits and vegetables and meats are good sources of potassium. Examples include the following:. Good sources of calcium. Good sources of magnesium. The safest way to ensure good nutrition is through a balanced, varied diet instead of through nutritional supplements. Very large amounts of any of these minerals taken in the form of a supplement can cause problems, including possible death. See your doctor before taking large quantities of any supplement. Garlic and onions. Although eating garlic and onions has been recommended to reduce blood pressure, evidence shows that only very small decreases in blood pressure may result. Adaptation Reviewed By: Alberta Health Services. Adapted with permission from copyrighted materials from Healthwise, Incorporated Healthwise. This information does not replace the advice of a doctor. Healthwise disclaims any warranty and is not responsible or liable for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions. To learn more about Healthwise, visit Healthwise. All rights reserved. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. ca Network. It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. Main Content Related to Conditions Healthy Eating Heart and Circulation Wise Health Consumer High Blood Pressure. Important Phone Numbers. Topic Contents Overview Related Information References Credits. Top of the page. Overview This information has been translated into other languages — see the links at the bottom of this page. |
| Limiting Salt intake: | People who already had high blood pressure had the largest decrease in blood pressure. High blood pressure causes the heart to work harder to pump nutrient- and oxygen-rich blood to the body. The arteries that deliver the blood become scarred and less elastic. Although these changes happen to everyone as they age, they happen more quickly in people with high blood pressure. As the arteries stiffen, the heart has to work even harder, causing the heart muscle to become thicker, weaker and less able to pump blood. When high blood pressure damages arteries, they are not able to deliver enough blood to organs for their proper functioning. As a result, organs may become damaged, too. For example, this type of damage can affect the heart, causing a heart attack, the brain, causing a stroke, and the kidneys, leading to kidney failure. The DASH diet is also low in saturated fat, sugar and salt. At every meal fill half your plate with vegetables and fruit, a quarter of your plate with whole-grain foods, and a quarter of your plate with protein foods. The DASH diet specifies the number of servings and serving sizes for each food group. See also Butter vs. margarine Caffeine content Clear liquid diet DASH diet DASH diet: Recommended servings Diverticulitis attack triggers Diverticulitis diet Eggs and cholesterol Enlarged prostate: Does diet play a role? Fasting diet: Can it improve my heart health? Gluten sensitivity and psoriasis: What's the connection? Gluten-free diet Gout diet: What's allowed, what's not Intermittent fasting Low-fiber diet Low-glycemic index diet Mediterranean diet Paleo diet Picnic Problems: High Sodium Nutrition and pain Vegetarian diet Water after meals What is meant by the term "heart age"? Show more related content. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book. ART Healthy Lifestyle Nutrition and healthy eating In-Depth DASH diet Sample menus. Show the heart some love! Give Today. Help us advance cardiovascular medicine. Find a doctor. Explore careers. Sign up for free e-newsletters. About Mayo Clinic. About this Site. Contact Us. Health Information Policy. Media Requests. News Network. Price Transparency. Medical Professionals. Clinical Trials. Mayo Clinic Alumni Association. Refer a Patient. Executive Health Program. International Business Collaborations. Supplier Information. Admissions Requirements. gov website. Share sensitive information only on official, secure websites. Learn about what you can do to help control hypertension high blood pressure , including the DASH diet. Choosing and preparing foods that are lower in salt and sodium may help prevent or lower high blood pressure. Find a list of foods to choose more often and less often. Browse handouts and recipes for the Dietary Approaches to Stop Hypertension DASH Diet. Topics include getting more potassium, staying on track, and meal tracking for different calorie levels. Discover the Dietary Approaches to Stop Hypertension DASH eating plan to gain better control of high blood pressure. Learn ways to talk to your family about the connection between diabetes, high blood pressure, and kidney disease. An official website of the United States government. Here's how you know. dot gov icon Official websites use. |
| DASH Eating Plan | NHLBI, NIH | Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. High blood pressure and diet. DASH DIET The low-salt Dietary Approaches to Stop Hypertension DASH diet is proven to help lower blood pressure. The goals of the DASH diet are: Limit sodium to no more than 2, mg a day eating only 1, mg a day is an even more effective goal. Low-fat dairy products appear to be especially beneficial for lowering systolic blood pressure. When choosing fats, select monounsaturated oils, such as olive or canola oil. Choose whole grains over white flour or pasta products. Choose fresh fruits and vegetables every day. Many of these foods are rich in potassium, fiber, or both. Eat nuts, seeds, or legumes dried beans or peas daily. Fish, skinless poultry, and soy products are the best healthy protein sources. HEART HEALTHY DIET Eat foods that are naturally low in fat. These include whole grains, fruits, and vegetables. Look at food labels. Pay special attention to the level of saturated fat. Eating too much saturated fat is one of the major risk factors for heart disease. Food high in this type of fat include: egg yolks, hard cheeses, whole milk, cream, ice cream, butter, and fatty meats and large portions of meats. Choose lean protein foods. Look for the words "hydrogenated" or "partially hydrogenated" on food labels. Do not eat foods with these ingredients. They are very high in saturated fats and trans fats. Limit how much fried and processed foods you eat. Limit how many commercially prepared baked goods such as donuts, cookies, and crackers you eat. They may contain a lot of saturated fats or trans fats. Pay attention to how foods are prepared. Healthy ways to cook fish, chicken, and lean meats are broiling, grilling, poaching, and baking. Avoid adding high-fat dressings or sauces. Other tips include: Eat foods that are high in soluble fiber. These include oats, bran, split peas and lentils, beans such as kidney, black, and navy beans , some cereals, and brown rice. Learn how to shop for and cook foods that are healthy for your heart. Learn how to read food labels to choose healthy foods. Stay away from fast food restaurants, where healthy choices can be hard to find. Alternative Names. DASH diet Saturated fats Trans fatty acids. Test Your Knowledge. The diet is heart-friendly as it limits saturated and trans fat , while increasing the intake of potassium , magnesium , calcium, protein , and fiber , nutrients believed to help control blood pressure. The diet suggests a specific number of servings of the recommended foods listed above. The sample plans provided by the National Heart Lung and Blood Institute NHLBI are based on , , or calories daily. For calories a day, this translates to about servings of grains or grain products whole grains recommended , servings vegetables, fruits, low fat dairy foods, 2 or fewer 3-ounce servings of meat, poultry, or fish, servings of fats and oils, and servings of nuts, seeds, or dry beans per week. It advises limiting sweets and added sugars to 5 servings or less per week. The plan defines the serving sizes of each these food groups. Eating less carbohydrate but more protein or unsaturated fats may also benefit the heart. The benefit did not come from simply eating more fats and protein, but swapping an equal amount of calories so that the total calorie level stayed about the same. For calories a day, this translates to eating daily about servings of whole grains, 5 servings of vegetables, fruits, 2 low fat dairy foods, one 3-ounce serving of fish, poultry, or meat, and servings of unsaturated fats, and eating weekly servings of beans, nuts, or seeds. To follow the plan, one must decide their calorie level and then divide the suggested servings of each food group throughout the day. This requires meal planning ahead of time. This sample meal plan is roughly calories, the recommended intake for an average person. If you have higher calorie needs, you may add an additional snack or two; if you have lower calorie needs, you may remove a snack. If you have more specific nutritional needs or would like assistance in creating additional meal plans, consult with a registered dietitian. Numerous studies show wide-ranging health benefits of the DASH diet. A consistent body of research has found that DASH lowers blood pressure in people with high blood pressure but also normal blood pressure even without lowering sodium intake. Adherence to the DASH-style pattern may also help prevent the development of diabetes, as analyzed in a recent meta-analysis, and kidney disease as found in the Atherosclerosis Risk in Communities ARIC cohort that followed more than people who developed kidney disease. A high intake of red meat and processed meats increased kidney disease risk. Research supports the use of the DASH diet as a healthy eating pattern that may help to lower blood pressure, and prevent or reduce the risk of cardiovascular diseases, diabetes, kidney disease, and gout. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? What Is It? Podcast: Reduce Blood Pressure with the DASH Diet Hear from Drs. Frank Sacks and Larry Appel about the origins of the DASH Diet in this True Health Initiative Podcast. Sample meal plan This sample meal plan is roughly calories, the recommended intake for an average person. Breakfast: 1 cup plain Greek lowfat yogurt sprinkled with cinnamon ¾ cup sliced strawberries 1 whole grain English muffin with mashed avocado Snack: ¼ cup lightly salted or unsalted nuts Lunch: Orange Chicken Salad — combine the following into a bowl: 2 cups mixed salad greens with lemon vinaigrette dressing mix together 2 tbsp olive oil, 1 tbsp lemon juice or vinegar, ½ teaspoon Dijon mustard, ½ teaspoon garlic powder, ¼ tsp black pepper 3 ounces chopped chicken breast ½ cup canned chickpeas, drained and rinsed 1 orange, separated into wedges ½ avocado, diced Snack: String cheese, medium apple Dinner: 4 ounces baked tilapia or other white fish brushed with mixture of olive oil, lemon juice, oregano, parsley or any other herbs 1 medium baked sweet potato with 1 tbsp soft margarine 2 cups steamed green beans Snack: 3 ½ cups air-popped popcorn. References US Department of Health and Human Services. Your guide to lowering your blood pressure with DASH. Bethesda, MD: National Heart, Lung, and Blood Institute. NIH Publication No. Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH. A clinical trial of the effects of dietary patterns on blood pressure. |
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Dietary recommendations for hypertension -
The standard DASH diet limits salt to 2, milligrams mg a day. That amount agrees with the Dietary Guidelines for Americans. That's about the amount of sodium in 1 teaspoon of table salt.
A lower sodium version of DASH restricts sodium to 1, mg a day. You can choose the version of the diet that meets your health needs. If you aren't sure what sodium level is right for you, talk to your health care provider.
The DASH diet is a balanced eating plan that gives choices of what to eat. The diet helps create a heart-healthy eating style for life. There's no need for special foods or drinks. Foods in the diet are at grocery stores and in most restaurants. When following DASH , it is important to choose foods that are:.
The DASH diet provides daily and weekly nutritional goals. The number of servings depends on daily calorie needs. Here's a look at the recommended servings from each food group for a 2,calorie-a-day DASH diet:.
Drinking too much alcohol can increase blood pressure. The Dietary Guidelines for Americans recommends that men limit alcohol to no more than two drinks a day and women to one or less. The DASH diet doesn't talk about caffeine. How caffeine affects blood pressure isn't clear.
But caffeine can cause blood pressure to rise at least briefly. If you have high blood pressure or if you think caffeine affects your blood pressure, think about cutting down. You might talk to your health care provider about caffeine. The foods at the center of the DASH diet are low in salt.
So following the DASH diet is likely to lower salt intake. As you cut back on processed, salty foods, you might notice that food tastes different. It can take time for your taste buds to adjust. But once they do, you might prefer the DASH way of eating. And you'll be healthier for it.
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Mayo Clinic does not endorse companies or products. DASH was first introduced at a meeting of the American Heart Association in and later published in the New England Journal of Medicine in The authors surmised that eating a diet with many different foods with blood pressure-lowering nutrients would show a greater effect on blood pressure than eating single nutrients, such as found in supplements or in a limited diet.
Three diets were tested: 1 a control diet, or a standard American diet, 2 a fruits and vegetables diet, similar to the control diet but providing more fruits and vegetables and less snacks and sweets, and 3 a combination diet rich in fruits, vegetables, nuts, and low-fat dairy foods with reduced amounts of saturated fat, total fat, and cholesterol.
The last two diets were richer in nutrients associated with lower blood pressure, such as potassium, magnesium, calcium, fiber, and protein. All three diets provided about mg sodium, which is more than the recommended amount from the Dietary Guidelines for Americans but less than the average sodium intake for Americans.
Despite no weight changes, the combination diet reduced blood pressure more than the other two diets. Those with hypertension showed greater decreases in blood pressure than those without hypertension.
The reduction of blood pressure in the DASH combination diet was comparable to that of people on medication for stage 1 hypertension. The results of this landmark study contributed much of the scientific basis for the Dietary Guidelines for Americans and later editions.
DASH is based on the following foods: fruits , vegetables , low fat milk, whole grains , fish, poultry, beans , and nuts. It recommends reducing sodium , foods and beverages with added sugars , and red meat.
The diet is heart-friendly as it limits saturated and trans fat , while increasing the intake of potassium , magnesium , calcium, protein , and fiber , nutrients believed to help control blood pressure.
The diet suggests a specific number of servings of the recommended foods listed above. The sample plans provided by the National Heart Lung and Blood Institute NHLBI are based on , , or calories daily.
For calories a day, this translates to about servings of grains or grain products whole grains recommended , servings vegetables, fruits, low fat dairy foods, 2 or fewer 3-ounce servings of meat, poultry, or fish, servings of fats and oils, and servings of nuts, seeds, or dry beans per week.
It advises limiting sweets and added sugars to 5 servings or less per week. The plan defines the serving sizes of each these food groups.
Eating less carbohydrate but more protein or unsaturated fats may also benefit the heart. The benefit did not come from simply eating more fats and protein, but swapping an equal amount of calories so that the total calorie level stayed about the same.
For calories a day, this translates to eating daily about servings of whole grains, 5 servings of vegetables, fruits, 2 low fat dairy foods, one 3-ounce serving of fish, poultry, or meat, and servings of unsaturated fats, and eating weekly servings of beans, nuts, or seeds.
To follow the plan, one must decide their calorie level and then divide the suggested servings of each food group throughout the day.
This requires meal planning ahead of time. This sample meal plan is roughly calories, the recommended intake for an average person. If you have higher calorie needs, you may add an additional snack or two; if you have lower calorie needs, you may remove a snack. If you have more specific nutritional needs or would like assistance in creating additional meal plans, consult with a registered dietitian.
Physical activity can include anything from sport to walking and gardening. Drinking more than 4 cups of coffee a day may increase your blood pressure.
If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down. It's fine to drink tea and coffee as part of a balanced diet, but it's important that these drinks are not your main or only source of fluid. Smoking, like high blood pressure, will cause your arteries to narrow.
This can increase your blood pressure. If your arteries get blocked it can cause a heart attack or stroke. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.
Get help to stop smoking. Page last reviewed: 11 July Next review due: 11 July Home Health A to Z High blood pressure hypertension Back to High blood pressure hypertension.
Prevention - High blood pressure hypertension Contents Overview Causes Diagnosis Treatment Prevention. Healthy diet Cut down on the amount of salt in your food and eat plenty of fruit and vegetables.
Find out how to cut down on salt Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.
This information has been translated into other languages — see the links at the bottom of this Protein intake for bodybuilders. The DASH Dietary Approaches to Vor Hypertension Dietsry can recommenxations Dietary recommendations for hypertension lower your blood pressure. It includes eating fruits, vegetables, and low-fat or non-fat dairy foods. For more information on the DASH diet, see:. The food groups and serving sizes in the table below are based on the DASH diet from the U. National Heart, Lung, and Blood Institute. These servings may not match Canada's Food Guide.
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