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Welcome to DASH Oregon, a site developed to help people incorporate recent nutrition research findings into their daily eating habits. The national nutrition research project, DASH, Dietary Approaches To Stop Hypertension, shows that a diet low in fat and rich in lowfat dairy foods, fruits and vegetables, substantially lowers blood pressure. For many people, following the DASH eating plan can be an important step in preventing or managing high blood pressure.
Note: If you are currently taking medication for high blood pressure, please don't stop taking it as you start the DASH diet. You should work closely with your doctor and only stop taking medicine under their advice.
The cookbook within this site presents tasty, healthy recipes incorporated into menus that fit the DASH way of eating. One of the most exciting benefits of the DASH eating plan is its similarity to the USDA Food Guide Pyramid and other diet recommendations from leading health agencies. DASH goes one step further with more fruits and vegetables and an emphasis on lowfat dairy products. DASH calls for foods from your own grocery store, no magic potions or pills.
You'll also find within this website helpful nutrition tips that will answer some of your common nutrition questions.
The objective of this national study, funded by the National Institutes of Health, was to determine whether diet could lower blood pressure in Americans. The results were reported in The New England Journal of Medicine in 1997 (A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure. N Engl J Med. 1997; 336: 1117-24)
DASH stands for Dietary Approaches to Stop Hypertension. This was a randomized clinical study conducted at four academic medical centers in the United States. Participation eligibility was dependent on a history of average untreated blood pressure of less than 160/80-95 mm Hg. Participants were excluded if they had additional risk factors, or diseases that predisposed them to such. Due to the higher incidence of HTN in the African-American population, two-thirds of study participants were selected from this group.
The trial consisted of three dietary patterns. Pattern One was the control diet intended to be representative of the "typical" American diet, high in fats and protein foods, and low in fruits and vegetables. Pattern Two was a diet plan high in fruit and vegetable servings. Pattern Three was a combination diet, high in fruits, vegetables, and low-fat dairy products.
The combination diet provided an increased amount of minerals, specifically calcium, magnesium, and potassium, at levels close to the 75th percentile for the US population. In fact, a diet low in dairy products, and thus calcium, has been previously shown to increase the risk of developing hypertension. The sodium content of all patterns was similar. Weight loss/gain was controlled to minimize effect of either extreme.
The DASH study showed that the greatest lowering of blood pressure occurred from eating the combination diet. The blood pressure decreased 3/6 mm Hg in all participants on this diet. There was even a greater drop in patients with high blood pressure to start with, a decrease of 6/11. African American participants seemed to be particularly sensitive to the dietary changes and had significant blood pressure reductions on the combination diet. This decrease in blood pressure is considered to be similar to taking one blood pressure lowering medication. Specifically, eating a meal pattern high in fruits, vegetables, and low-fat dairy products was very successful in treating blood pressure.
The DASH Recipes and Menus website was developed and is maintained by:
The DASH Recipes and Menus website is supported by:
The DASH Recipes are contributed by:
Advisory Committee:
Martha McMurry RD (Chairperson), Anne Goetze RD, Nancy Becker RD, David Belknap, Sonja Connor RD, Lisa Feathers, Lisa Feringa, Donna Flavell RD, Kaatje Meeuws RD, Jill Metz PhD MPH, Pat Rufolo RD, Peggy Cook, Maureen McCarthy RD
Hypertension is the medical word for high blood pressure. Blood pressure is the force of blood against artery walls. It is recorded as two numbers - the first number, systolic pressure (as the heart beats) over the second number, diastolic pressure (between heartbeats). Both numbers are important. You can have your blood pressure measured at your doctor's office, at a community screening or even at the pharmacy in your grocery store. Use the chart below to see how your blood pressure measures up:
| Blood Pressure Level (mm Hg) | ||
| Category | Systolic | Diastolic |
| Normal | <130 | <85 |
| High Normal | 130-139 | 85-89 |
| High Blood Pressure Stage 1 Stage 2 Stage 3 |
140-159 160-179 >180 |
90-99 100-109 >110 |
* For those not taking medicine for high blood pressure and not having a short term serious illness. These categories are from the National High Blood Pressure Education Program.
A WORD OF CAUTION: If your blood pressure measures high after two separate measurements, you should see your doctor and be evaluated. High blood pressure can be very serious and should be carefully treated.
When blood pressure is too high, the heart is working harder than it should and the pressure can cause damage to all parts of your body. Once developed, high blood pressure is something that you follow closely the rest of your life. It is called a silent killer, because high blood pressure often has no warning signs or symptoms. If uncontrolled, it can lead to heart and kidney disease, and stroke.
High blood pressure affects about 50 million - or one in four - adult Americans. About half of all Americans age 60 and older have high blood pressure. It is especially common among African Americans, who tend to develop high blood pressure at a younger age.
Following the DASH diet will help you prevent and control high blood pressure. You can also help by following these steps:
Lose weight. For optimal health, you should be at a desirable body weight. Even losing 10 pounds will make a big difference in your blood pressure.
Get moving. Physical activity helps lower blood pressure.
Limit Alcohol intake.
If prescribed, take your blood pressure medicine.
Don't smoke
Adapted from Facts About DASH, National Institutes of Health, National Heart, Lung and Blood Institute
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