Lifestyle Innovations Heart Healthy and Blood Pressure Meal Plans support the DASH Diet (Dietary Approaches to Stop Hypertension). Studies have shown that blood pressures were significantly lowered by eating plans that are low in saturated fat, cholesterol and total fat. The plan includes fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry and nuts. Lean red meats, sweets, added sugars and beverages containing sugar are eliminated, which makes the diet rich in potassium, magnesium, calcium, protein and fiber.

In addition to being recommended by your physician, DASH 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,

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What is blood pressure? Blood pressure is a measurement of the force applied to the walls of the arteries as the heart pumps blood through the body. The pressure is determined by the force and amount of blood pumped, and the size and flexibility of the arteries. Blood Pressure is affected by: Stress Drugs Exercise Disease Nutritional Factors How many people have high blood pressure? High blood pressure affects more than 65 million people or about 1 in 3 American adults. Around 28% of American adults ages 18 and older (about 59 million people) have pre-hypertension, a condition which increases your chance of heart disease and stroke. If uncontrolled, blood pressure can also lead to kidney disease and blindness. Healthy Tips for Controlling High Blood Pressure Maintain a healthy weight Be moderately, physically active on most days of the week Follow a healthy eating plan, which includes foods lower in sodium

How is blood pressure measured? Blood pressure is measured in millimeters of mercury (mmHg) and recorded as two numbers-systolic pressure over diastolic pressure. Systolic pressure represents the maximum pressure exerted when the heart contracts. Diastolic pressure represents the pressure in the arteries when the heart is at rest. Category Systolic Diastolic Normal Less than 120 Less than 80 Prehypertension 120-139 80-89 Hypertension 140 or higher 90 or higher Source: NIH Publication No. 03-5230, National High Blood Pressure Education Program, May 2003

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Dash Diet Study

This 8 week Dash Diet study involved 459 adults with Systolic blood pressure of less than 160 mmHg and diastolic pressures of 80-95 mmHg. Around 27% of the participants had high blood pressure. It compared 3 eating plans: a plan that includes foods similar to what many Americans regularly eat, a plan that includes foods similar to what many Americans regularly eat plus more fruits and vegetables, and the DASH eating plan. All 3 plans included about 3000 mg of sodium daily. None of the plans was vegetarian or used specialty foods.

Participants who followed both the plan that included more fruits and vegetables and the DASH eating plan had reduced BP. The DASH eating plan had the greatest effect, especially for those with high blood pressure. The blood pressure reductions came quickly – within 2 weeks of starting the plan.

• American Diet – low in fruits and vegetables and high in fats and simple carbohydrates
• Dash Diet – high in fruits, vegetables, whole grains, fish, poultry and nuts and reduced saturated fat, cholesterol, total fat and sugar

Source: New England Journal of Medicine Volume 336:1117-1124; April 17, 1997; Number 16 -A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure

The DASH Eating Plan
Foods	Description
Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice	Major sources of energy and fiber
Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes	Rich sources of potassium, magnesium, and fiber
Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines	Important sources of potassium, magnesium, and fiber
Fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced fat cheese, fat-free or low-fat regular or frozen yogurt	Major sources of calcium and protein
Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry	Rich sources of protein and magnesium
Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas	Rich sources of energy, magnesium, protein, and fiber
Vegetable oil (such as canola, corn, olive, or safflower), or low-fat mayonnaise, light salad dressing	Healthy fats