Lower your blood pressure with this PROVEN diet.

The DASH diet (dietary approach to stop hypertension) is a proven strategy for lowering blood pressure, cholesterol and risk of heart disease and stroke. It sounds like a magic cure all! DASH preaches more fruits, vegetables, nuts and legumes. Most stories stop here leaving you with the sense that it is a good idea to follow the diet. However, you may not know where to start.

At Better Living, we take it a step further. Below is an example day of following the DASH diet. Buy the supplies on your next grocery trip and put it into action.

Breakfast – 1 cup cooked oatmeal mixed with half cup frozen berries, 1 cup skim milk

Lunch – 2 cups spring mix with handful of grape tomatoes and a half cup peas with non-fat dressing + a chicken sandwich with honey mustard, sprouts and tomato on whole wheat bread.

Dinner – 3oz baked cod with a cup of brown rice, steamed broccoli, 8oz skim milk and a cup of blueberries/strawberries/peaches topped with nonfat whip cream.

Anytime – large apple, 8oz low-fat yogurt, and 1/3 cup almonds

The DASH diet does more than lower your blood pressure. It puts you on a path to a fitter and healthier future. Share this message with a friend and commit to each other to start eating the DASH diet this week.


You can find more sample menus at the Mayo Clinic website: http://www.mayoclinic.com/health/dash-diet/HI00046#

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Fung, T.T., et.at., Adherence to a DASH-Style Diet and Risk of Coronary Heart Disease and Stroke in Women, Archives of Internal Medicine April 14, 2008

http://www.nih.gov/news/pr/apr97/Dash.htm