The DASH Diet Action Plan

This is the healthy lifestyle plan based on the DASH diet, developed by the US National Institutes of Health to lower blood pressure without medication. The DASH Diet Action Plan book provides the complete lifestyle program to support reaching and maintaining a healthy weight, while lowering blood pressure and cholesterol. This is the healthy way of living that will become

your new lifestyle.

Research based

The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. The DASH diet provides more than just the traditional low salt or low sodium diet plans to help lower blood pressure. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. Your doctor may have recommended this eating plan; it is also recommended by:

 The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)

 The American Heart Association

 The 2005 Dietary Guidelines for Americans

 US guidelines for treatment of high blood pressure

 and, the DASH diet formed the basis for the new USDA MyPyramid, learn more about the DASH diet . . .

What is the DASH Diet?

The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It also includes grains, especially whole grains; lean meats, fish and poultry; nuts and beans. The DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people.

Who Should Follow the DASH Diet?

The 2005 Dietary Guidelines for Americans recommend the DASH eating plan as a model for healthy eating for everyone! The whole family can enjoy the DASH diet. And of course, the DASH diet was developed to help people lower their blood pressure. It provides additional heart health benefits, lowering cholesterol and inflammation. New research shows that it is effective in lowering blood pressure in children as well as adults.

How Does the DASH Diet Plan Work?

The DASH diet helps to lower blood pressure by providing more key nutrients, such as potassium, calcium, and magnesium, all of which are associated with lower blood pressure. These key nutrients are boosted by including more fruits, vegetables, and low-fat or nonfat dairy in your daily diet. Some people see additional benefits by lowering sodium or salt in their diet.  Our book includes additional lifestyle changes to lower blood pressure, such as weight loss, exercise, smoking cessation, and moderation of alcohol intake.

Website: dashdiet.org

Note: An effective program for weight loss and maintaining good health regardless of your previous medical conditions includes a heart healthy diet.

For information on an effective weight loss program, see article: “Creating an Effective Weight Loss and Exercise Program”.