Dietary Approach to Stop Hypertension (DASH Diet) &

Heart Healthy Diet

The DASH diet is a research-based diet that has been shown to reduce blood pressure and reduce cholesterol.

DASH Diet:

Eat more fruits and vegetables
Eat more low fat or nonfat milk and dairy products
Eat more lean proteins (fish, poultry, beans, seeds, nuts)
Eat less red meat (beef)
Eat less whole milk and whole fat dairy products
Eat less salt, sweets, sugars, and sugar-containing drinks
The DASH diet servings:

Reducing sodium is important in helping to reduce blood pressure. Sodium is a component in salt that is linked to high blood pressure.

Sodium Reduction:

Aim to reduce sodium to less than 1500mg a day (a little less than 3/4 a teaspoon of salt). Make gradual changes. Sodium restricted diets should be individualized so check with a doctor on what amount of salt should be consumed.
Avoid adding salt to foods
Check labels and 'Nutrition Facts' on foods. Foods and spices, such as pepper, may contain sodium.
Sodium-free spices include: allspice, bay leaves, caraway seeds, cinnamon, curry powder, garlic powder, ginger, lemon extract, maple extract, marjoram, and mustard powder, nutmeg

Other Heart Healthy Diet Recommendations:

Eat more oils and foods with monounstaturated and polyunsaturated fats (tofu, avocados, seeds, fish, nuts, olive oil, canola oil, soybean oil, sesame oil)
Eat less saturated (fatty meat, poultry skin, butter, whole milk, whole fat dairy products, lard, coconut oil, palm oil)
Eat less trans fats (partially hydrogenated oils in desserts, microwave popcorn, frozen pizza, sticks of margarine, coffee creamer)

Lifestyle changes:

Reduce or stop smoking
Reduce alcohol consumption
Take blood pressure medication as ordered
Reduce weight if overweight
Be active. Exercise at least 150 minutes a week as recommended by the surgeon general.

Additional Resources

Click here to learn more about the DASH diet
Click hear to see an example of the DASH diet meals
Click here to learn more about heart healthy diets
Click Hear for Heart Healthy Recipes
National Heart, Lung, and Blood Institute phone: 1-301-592-8573

References

Lewis, S. L., Dirksen, S. R., Heitkemper, M. M., & Bucher, L. (2014). Medical-Surgical Nursing: Assessment and Management of Clinical Problems (9th Edition). St. Louis, Missouri: Mosby, Inc. Elsevier Inc.
National Heart, Lung, and Blood Institute. (2006). In Brief: Your Guide To Lowering Your Blood Pressure With DASH. Retrieved from https://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf
National Heart, Lung, and Blood Institute. (2016). Heart-Healthy Eating [Website]. Retrieved from https://www.nhlbi.nih.gov/health/health-topics/topics/heart-healthy-lifestyle-changes/heart-healthy-eating
Silvestri, L. (2014). Saunders Comprehensive Review for the NCLEX-RN Examination (6th Edition). St. Louis, Missouri: Saunders, Elsevier Inc.
SurgeonGeneral.Gov. (n.d). Active Living. Retrieved from https://www.surgeongeneral.gov/priorities/prevention/strategy/active-living.html

Bernard Moy

Nutrition Spot

Dietary Approach to Stop Hypertension (DASH Diet) &

Heart Healthy Diet

The DASH diet is a research-based diet that has been shown to reduce blood pressure and reduce cholesterol.

DASH Diet:

Eat more fruits and vegetables

Eat more low fat or nonfat milk and dairy products

Eat more lean proteins (fish, poultry, beans, seeds, nuts)

Eat less red meat (beef)

Eat less whole milk and whole fat dairy products

Eat less salt, sweets, sugars, and sugar-containing drinks

The DASH diet servings:

Reducing sodium is important in helping to reduce blood pressure. Sodium is a component in salt that is linked to high blood pressure.

Sodium Reduction:

Aim to reduce sodium to less than 1500mg a day (a little less than 3/4 a teaspoon of salt). Make gradual changes. Sodium restricted diets should be individualized so check with a doctor on what amount of salt should be consumed.

Avoid adding salt to foods

Check labels and 'Nutrition Facts' on foods. Foods and spices, such as pepper, may contain sodium.

Sodium-free spices include: allspice, bay leaves, caraway seeds, cinnamon, curry powder, garlic powder, ginger, lemon extract, maple extract, marjoram, and mustard powder, nutmeg

Other Heart Healthy Diet Recommendations:

Eat more oils and foods with monounstaturated and polyunsaturated fats (tofu, avocados, seeds, fish, nuts, olive oil, canola oil, soybean oil, sesame oil)

Eat less saturated (fatty meat, poultry skin, butter, whole milk, whole fat dairy products, lard, coconut oil, palm oil)

Eat less trans fats (partially hydrogenated oils in desserts, microwave popcorn, frozen pizza, sticks of margarine, coffee creamer)

Lifestyle changes:

Reduce or stop smoking

Reduce alcohol consumption

Take blood pressure medication as ordered

Reduce weight if overweight

Be active. Exercise at least 150 minutes a week as recommended by the surgeon general.

Additional Resources

Click here to learn more about the DASH diet

Click hear to see an example of the DASH diet meals

Click here to learn more about heart healthy diets

Click Hear for Heart Healthy Recipes

National Heart, Lung, and Blood Institute phone: 1-301-592-8573

References

Bernard Moy

Dietary Approach to Stop Hypertension (DASH Diet) &

Heart Healthy Diet

The DASH diet is a research-based diet that has been shown to reduce blood pressure and reduce cholesterol.

​

DASH Diet:

Eat more fruits and vegetables

Eat more low fat or nonfat milk and dairy products

Eat more lean proteins (fish, poultry, beans, seeds, nuts)

Eat less red meat (beef)

Eat less whole milk and whole fat dairy products

Eat less salt, sweets, sugars, and sugar-containing drinks

The DASH diet servings:

Reducing sodium is important in helping to reduce blood pressure. Sodium is a component in salt that is linked to high blood pressure.

​

Sodium Reduction:​

Aim to reduce sodium to less than 1500mg a day (a little less than 3/4 a teaspoon of salt). Make gradual changes. Sodium restricted diets should be individualized so check with a doctor on what amount of salt should be consumed.

Avoid adding salt to foods

Check labels and 'Nutrition Facts' on foods. Foods and spices, such as pepper, may contain sodium.

Sodium-free spices include: allspice, bay leaves, caraway seeds, cinnamon, curry powder, garlic powder, ginger, lemon extract, maple extract, marjoram, and mustard powder, nutmeg

Other Heart Healthy Diet Recommendations:

Eat more oils and foods with monounstaturated and polyunsaturated fats (tofu, avocados, seeds, fish, nuts, olive oil, canola oil, soybean oil, sesame oil)

Eat less saturated (fatty meat, poultry skin, butter, whole milk, whole fat dairy products, lard, coconut oil, palm oil)

Eat less trans fats (partially hydrogenated oils in desserts, microwave popcorn, frozen pizza, sticks of margarine, coffee creamer)

​

Lifestyle changes:

Reduce or stop smoking​

Reduce alcohol consumption

Take blood pressure medication as ordered

Reduce weight if overweight

Be active. Exercise at least 150 minutes a week as recommended by the surgeon general.

​

Additional Resources

Click here to learn more about the DASH diet

Click hear to see an example of the DASH diet meals

Click here to learn more about heart healthy diets

Click Hear for Heart Healthy Recipes

National Heart, Lung, and Blood Institute phone: 1-301-592-8573

​

References

Sodium Reduction:

Reduce or stop smoking