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Y O U R G U I D E T O Lowering Your Blood
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health
National Heart, Lung, and Blood Institute
Y O U R G U I D E T O Lowering Your Blood
Pressure With DASH
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 06-4082 Originally Printed 1998 Revised April 2006
Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
What Is High Blood Pressure?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
What Is the DASH Eating Plan?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 How Do I Make the DASH?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 How Can I Get Started on the DASH Eating Plan?. . . . . . . . . . . . . . . . . . . . 23
A Week With the DASH Eating Plan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Recipes for Heart Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
To Learn More . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
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