of frying; remove skin from magnesium poultry. Nuts, seeds,. 4–5 per week 1/3
cup or 11/2 oz nuts almonds, filberts, mixed nuts, rich sources and dry beans.
FACTS ABOUT
The DASH Diet FEATUR
ING NE W FIND ABOUT INGS REDUC IN G SOD AND N IUM— EW LO WER-S ODIUM RECIP ES AN D MEN US.
Research has found that diet
Government’s National High Blood
affects the development of high
Pressure Education Program, or NHBPEP,
blood pressure, or hypertension
and the amount used to figure food
(the medical term). Recently, two studies
labels’ Nutrition Facts Daily Value) and
showed that following a particular eating
1,500 milligrams.
plan—called the DASH diet—and reducing the amount of sodium consumed lowers
Those with high blood pressure may especially benefit from following the
blood pressure.
eating plan and reducing their sodium While each step alone lowers blood pres-
intake. But the combination is a heart-
sure, the combination of the eating plan
healthy recipe that all adults can follow.
and a reduced sodium intake gives the development of high blood pressure.
WHAT IS HIGH BLOOD PRESSURE?
This fact sheet, based on the DASH
Blood pressure is the force of blood
research findings, tells about high blood
against artery walls. It is measured in
pressure, and how to follow the DASH
millimeters of mercury (mm Hg) and
diet and reduce the amount of sodium
recorded as two numbers—systolic pres-
you consume. It offers tips on how to
sure (as the heart beats) over diastolic
start and stay on the eating plan, as well
pressure (as the heart relaxes between
as a week of menus and some recipes.
beats). Both numbers are important
The menus and recipes are given for
(see Box 1 on page 2).
biggest benefit and may help prevent the
two levels of daily sodium consumption —2,400 milligrams (the upper limit of
Blood pressure rises and falls during the day. But when it stays elevated over
current recommendations by the Federal
N A T I O N A L N A T I O N A L
I N S T I T U T E S
H E A R T ,
L U N G ,
A N D
O F
B L O O D
H E A L T H I N S T I T U T E
BOX 1
BLOOD PRESSURE CATEGORIES FOR ADULTS* Systolic**
Diastolic**
pressure rises above optimal, the greater the health risk.
