The DASH food plan gives you lots of fruit, vegetable and low-fat dairy choices, and helps you cut down on fat and cholesterol. Here are some tips for using the DASH plan:• Make whole grains (like whole

wheat pasta, and brown rice), beans and vegetables the center of your meals.

• Eat smaller servings of meat.• Watch out for fatty foods like

oil, margarine, butter and salad dressing. Use very little of these, or use low-fat or nonfat types.

• Have fruits and fruit juices for desserts and snacks. If you eat foods like ice cream, cookies and potato chips, choose the low-fat, low-sugar ones.

• Keep a food diary. Writing down what you eat and drink will help you keep track of your food plan.

• Don’t be too hard on yourself if you slip up.

Controlling Blood Pressure with Diet

• High blood pressure raises your risk of heart disease, heart attack, stroke and many other conditions. If you lower your blood pressure (even by only a few points), you will reduce your risk of these.

• Blood pressure tends to go up as you get older. Controlling your blood pressure now (even if it isn’t high) can prevent future health problems.

What’s so important about blood pressure?

The DASH food plan can help control your blood pressure.

• Try to eat no more than 1,500-2,300 mg of sodium a day. (One level teaspoon of salt has about 2,000 mg of sodium.)

• Lose weight if you need to. Ask your doctor for help.

• If you drink alcohol, limit it to 1-2 servings a day (1 serving = 11/2 oz of 80 proof liquor or 5 oz of wine or 12 oz of beer).

• Talk to your doctor before you stop taking your blood pressure medicine or if you plan to take any other medicines.

• Don’t smoke.

My blood pressure is:

My blood pressure goal is:

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Pritchett & Hull Associates, Inc. Atlanta, GA 800-241-4925 Bringing Patients & Health Together

Here are some other ways to control your blood pressure:

The DASH Food Plan

Follow this healthy, well-balanced food plan to help you lower your blood pressure.

Copyright © 2004-2014 Pritchett & Hull Associates, Inc.

DO NOT DUPLICATE.

Source: Dietary Approaches to Stop Hypertension Clinical Study

This plan is based on 2,000 calories per day. Depending on your calorie needs, your number of servings may vary. Ask your doctor how many calories you need.

Food Group Daily Servings Serving Size Sample Foods Notes

Grains & grain products

6–8

1 slice bread 1 oz dry cereal 1/2 cup cooked rice, pasta or cereal

whole wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal, crackers, unsalted pretzels and popcorn (whole grains where possible)

major source of energy & fiber

Fruits

4–5

1 medium fruit 1/4 cup dried fruit 1/2 cup fresh, frozen or canned fruit or fruit juice

apricots, bananas, dates, grapes, oranges, orange juice, prunes, raisins, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, tangerines and strawberries

important sources of potassium, magnesium & fiber

Low-fat or nonfat dairy foods

2–3

8 oz milk 1 cup yogurt 11/2 oz cheese

skim or 1% milk, skim or low-fat buttermilk, nonfat or low-fat yogurt, low-fat and nonfat cheese

major sources of calcium & protein

Lean meats, poultry & fish

2 or less

3 oz cooked meats, poultry or fish

select only lean meats; trim away vis-ible fats; broil, roast or boil instead of frying; remove skin from poultry

rich sources of protein & magnesium

Nuts, seeds & dry beans

4–5 a week

11/2 oz or 1/3 cup nuts 1/2 oz or 2 Tbsp seeds 1/2 cup cooked dry beans/peas 2 Tbsp peanut butter

almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils

rich sources of energy, protein, magnesium, potassium, fiber

Vegetables

4–5

1 cup raw, leafy vegetable 1/2 cup cooked vegetable 6 oz vegetable juice

tomatoes, potatoes, carrots, peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, beans, sweet potatoes

rich sources of potassium, magnesium & fiber

Sweetsno more than

5 a week

1 Tbsp sugar 1 Tbsp jelly/jam 1/2 cup sorbet/gelatin 8 oz lemonade

maple syrup, sugar, jelly, jam, fruit-flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, ices

Sweets should be low in fat

Fats & oils

2–3

1 tsp soft margarine 2 Tbsp low-fat mayonnaise 2 Tbsp light salad dressing 1 tsp vegetable oil

soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (such as olive, corn, canola, or safflower)

DASH has 27% of calories as fat, including fat in or added to foods

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Pritchett & Hull Associates, Inc. Atlanta, GA 800-241-4925 Bringing Patients & Health Together