HighBloodPressure:AddingDASHtoYourLife
                                    Talk to your doctor before you begin
                                    this diet.
                                    Somepeoplehavehealthproblems
                                    that cause them to have too much
                                    potassium in their blood. People who
                                    havetheseproblemsneedadietthat
                                    is lower in potassium than the DASH
                                    diet. If you need help changing your
                                    diet, talk to your doctor. He or she
                                    mayreferyoutoaregistereddietitian,
                                    anexpert in healthy eating.
                                  Trythesesuggestionsforeatingmorefruitsand
        TheDASHdietisaneatingplanthatislowin
                                  vegetables:
        fat and sodiumbutrichinlow-fatornonfatdairy
                                  • Try to eat fruits and/or vegetables at every
        foods,healthyfats,fruits,andvegetables.Itcan
                                    meal.Takefruittoworkorschoolasasnack.
        lower blood pressure.
                                  • Makeabakedpotatobar. Serve baked
        DASHstandsforDietaryApproachestoStop
                                    potatoes with a variety of vegetables, such
        Hypertension. Hypertension is high blood
                                    as broccoli, and use other toppings, such as
        pressure.
                                    chili, ratatouille, salsa, and beans. If you use
                                    toppings from a can or jar, be sure to choose
        HowcanyouaddDASHtoyour
                                    low-sodium varieties, or even better, make
        lifestyle?
                                    themyourself from fresh ingredients. Be
        Makesmallchangesfirstbychangingonlyyour
                                    creative. You could end up with 4 to 5
        fruit and vegetable intake.
                                    servings of vegetables at one meal.
        Keeptrackofthefruits and vegetables you eat,
                                  • Trynonfatorlow-fatyogurttoppedwithfruit
        and slowly add more to your diet. Your goal is
                                    and unsalted nuts.
        8 to 10 servings a day. A serving of most
                                  • For a snack, have a smoothie made with
        vegetables and fruits is only ½ cup, about the
                                    low-fat or fat-free milk and frozen fruit
        size of an ice cream scoop.
                                    chunks.
                                  • Combineaready-madepizzacrust with
                                    low-fat mozzarella cheese and lots of
                                    vegetable toppings. Use tomatoes, squash,
                                    spinach, broccoli, carrots, cauliflower, and
                                    onions.
                 • Use a variety of cut-up vegetables with a       • Eatlesssaturatedfat.Thisisfoundinmeats,
                   low-fat dip as an appetizer, instead of            dairy products, and processed foods. Use
                   high-fat chips and dips. Try some new              vegetableoilssuchascanola,olive,andcorn
                   vegetables. Make a stir-fry containing lots        oils. And eat healthy fats from nuts and fish.
                   of different vegetables.
                                                                   • Eat less sodium by cutting down on how
                 • Try some vegetarian meals using beans and          muchprocessedfoodyoueat,suchassnack
                   peas. Add garbanzo beans to a salad. Use           items, lunch meats, and canned soups. Buy
                   fat-free refried beans. Makesplitpeaorblack        frozen meals that have less than 400
                   bean soup. Buy a vegetarian cookbook, and          milligrams of sodium listed on the label.
                   try one recipe each month or each week.
                                                                   • Drinkfat-free(skim)milk.Aglassoffat-free
                Onceyouareeatingtheright amount of fruits             milk has only 80 calories and no fat and is
                and vegetables each week, move on to other            packed with blood pressure-lowering
                changes.                                              nutrients. Get 2 to 3 servings of milk or milk
                                                                      products every day.
                                                                   • Forbreakfast,havewhole-graincereal,fruit,
                                                                      and skim milk.
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                                of this information, which does not replace medical advice.   2015-02-zx1349