How can the DASH eating plan help my heart?

Research called the Dietary Approaches to Stop Hypertension (DASH) has shown that a low-sodium eating plan full of potassium-rich whole grains, fruits and vegetables; lean meats; and dairy products can lower your blood pressure.

Blood pressure is the force of blood against artery walls. Blood pressure varies throughout the day, but when it remains high, it is called high blood pressure (or hypertension). High blood pressure is dangerous because it makes the heart work too hard. If untreated, over time this can lead to heart failure. In addition, the force of the blood flow can harm organs such as the kidneys, eyes, and brain.

Here are some simple ways to change your eating plan to lower blood pressure:

Follow a DASH-like Eating Plan

• Whole grains: 6 to 8 servings per day
• Fruits and vegetables: 8 to 10 servings per day
• Low-fat or nonfat milk and cheese products: 2 to 3 servings per day
• Lean meats, poultry or fish: 6 ounces or less per day
• Fats: 2 to 3 teaspoons of oil per day
• Nuts, Seeds, Legumes: 4 to 5 servings per week
• Sugar: 5 tablespoons or less per week

This eating plan is based on a 2,000 calorie-diet, so depending on your individual calorie needs, you may require more or fewer servings than are listed. But it is an example of how an eating plan to lower blood pressure is based on many servings of whole grains, fruits, and vegetables; some low-fat dairy products; a small amount of lean meat; a little healthy unsaturated fat; and very little sugar. Following an eating plan that is full of these fresh foods makes it easier to avoid sodium. Consider other ways to slash sodium from your diet as well.

The Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that's rich in fruits and vegetables and low-fat dairy products. The diet limits sodium intake, which is known to increase blood pressure. The DASH diet is filled with good sources of calcium, magnesium, potassium, and vitamin K -- all important for heart health. The DASH diet is not a weight loss diet. Rather, it is an eating plan that can help lower blood pressure in people who have hypertension (high blood pressure). Studies show that blood pressure is linked to multiple dietary electrolytes, such as calcium, potassium, and magnesium. People who stay on the DASH diet may see a drop in both their systolic blood pressure reading (the top number) and their diastolic pressure (the bottom number). Ask your doctor about the DASH diet to see if this is a good lifestyle choice for you.