Dash Diet

GENERAL INFO

The DASH diet is a plan designed to reduce blood pressure. It includes twice as many fruits, vegetables and grains as the average American diet. [1]
The DASH diet is an acronym for Dietary Approaches to Stop Hypertension. For a long time, researchers thought individual nutrients affected blood pressure, such as sodium in foods. [3]
The DASH diet is an eating plan that is low in fat but rich in low-fat dairy foods, fruits, and vegetables. [4]
The DASH diet is an eating plan that is rich in fruits, vegetables, whole grains and low fat dairy foods. It is also low in sodium, saturated fat and total fat. [5]
What is the DASH Diet? The DASH Diet stands for Dietary Approaches to Stop Hypertension and it calls for a reduction in the amount of sodium consumed in a daily diet. Recent studies have shown that this diet can lower the blood pressure of individuals and since this diet is backed by the National Institutes of Health it would suggest that these claims are valid. [6]
If you or some one you love has hypertension, the DASH diet is a healthy way to lower blood pressure and other diseases. [5]
The DASH Diet is an eating plan for life. That's why the National Institutes of Health originally promoted the plan to lower blood pressure without medication. [8]
Higher DASH scores were associated with a lower risk for heart disease and stroke. When separated into groups based on their DASH scores, the one-fifth of women who had diets that were most similar to the DASH diet were 24 percent less likely to develop fatal or non-fatal coronary heart disease and 18 percent less likely to have a stroke than the one-fifth of women with the lowest DASH scores. [2]
The study, published in the Archives of Internal Medicine, found the one-fifth of women who had diets that were most similar to the DASH diet were 24 percent less likely to develop fatal or non-fatal coronary heart disease and 18 percent less likely to have a stroke than the one-fifth of women with the lowest DASH scores. [7]

KEY TOPICS

Section Contents:

* The DASH diet has been proved to reduce blood pressure, which can help you live a longer and healthier life.(More…)

* If you use the DASH diet to help prevent or control high blood pressure, make it part of a lifestyle that includes choosing foods lower in salt and sodium, keeping a healthy weight, being physically active, and, if you drink alcohol, doing so in moderation.(More…)

The DASH diet has been proved to reduce blood pressure, which can help you live a longer and healthier life. Try these delicious recipes. [9] The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an example of such an eating plan. In studies, patients who were on the DASH diet reduced their blood pressure within two weeks. Another diet — DASH-Sodium — calls for reducing sodium (salt) to 1,500 mg a day (about 2/3 teaspoon). Studies of patients on the DASH-Sodium plan significantly lowered their blood pressure. [10] One step to lower high blood pressure — incorporate the DASH diet into your lifestyle. [10]

The DASH diet calls for a certain number of servings daily from various food groups. [10]


If you use the DASH diet to help prevent or control high blood pressure, make it part of a lifestyle that includes choosing foods lower in salt and sodium, keeping a healthy weight, being physically active, and, if you drink alcohol, doing so in moderation. [11] The DASH diet increases the intake of foods high in nutrients and limits saturated fats and cholesterol. The combination of the DASH diet and reduced sodium intake has been proven to lower blood pressure, especially in those with hypertension (high blood pressure). [12]

Follow the DASH diet. The DASH diet was designed to prevent high blood pressure, but it's also low in fat. [13]

The difficult part is breaking away from ingrained cooking habits. To manage your blood pressure better and improve your health, learn to cook with less salt and fats it's the DASH diet way. Invest in nonstick cookware to saute or brown foods so that you don't need to add fat, such as vegetable oil or butter. [14] Buy fresh. Fresh foods often are better choices than are processed foods because they naturally contain less sodium and fat, two items the DASH diet cuts back on. [14] You now have some new ideas about shopping strategies, what foods to eat and how to prepare them with the principles of the DASH diet in mind. With these tips to guide you, you're less likely to sabotage your goal of healthy eating. [14] With a list at hand, you're less likely to stray from the DASH diet to the tempting but unhealthy foods. [14]

When you go grocery shopping, think first and foremost in terms of fresh and unprocessed foods. That means spending more time in the produce section, where you can stock up on fruits and vegetables, which are staples of the DASH diet, along with whole grains and low-fat dairy products. [14]

The DASH diet can help keep your blood pressure under control and reduce your risk of serious health complications. [14] Replacing some carbohydrates in the DASH diet with low-fat protein and unsaturated fats may reduce blood pressure even more than does the standard DASH diet. [14]

Read nutrition labels. Most foods in the United States carry a Nutrition Facts label that can help you figure out how they fit into your DASH diet. These labels may be a little confusing at first, but once you learn how to interpret them, they make it much easier to shop and plan your meals. [14] A few practical tips can help you master the DASH diet and stick with it over the long term. [14] Known officially as Dietary Approaches to Stop Hypertension (DASH), the DASH diet isn't a weight-loss diet, but rather a lifelong eating style. [14] The DASH diet doesn't have to be boring or difficult. Follow these healthy guidelines for shopping, stocking your kitchen and cooking to make the DASH diet more enjoyable. [14] Before long, the DASH diet will be just another routine part of your healthy lifestyle. [14]

Stick to the perimeter. The outer aisles of most grocery stores are where you'll find the healthier DASH diet items, such as produce and dairy goods. [14] Although following the DASH diet doesn't mean you must cut out all sweets, moderation is key. [14]


IN-DEPTH

Section Contents:

* "We want to see what bang you get for your buck when you combine the DASH diet with less salt," says Appel.(More…)

* National dietary guidelines promote the DASH diet as an example of a healthy eating pattern.(More…)

* The DASH diet, which stands for "Dietary Approaches to Stop Hypertension", is clinically-proven and medically-approved to lower mild-to-moderate hypertension.(More…)

* Following the DASH diet and reducing the amount of sodium in your diet will help lower your blood pressure.(More…)

* DASH Diet is currently a stub, a brief collection of the best links for this story.(More…)

* Many also gladly accommodate special requests to prepare a dish with less fat and sodium.(More…)

* The DASH diet offers 4 different levels to choose from, and a great deal of flexibility in putting together meals.(More…)

* Construction of an adherence score for the DASH diet can take several approaches.(More…)

* Researchers first published results from a DASH study in 1997.(More…)

* The DASH diet is rich in fruits, vegetables, and lowfat dairy foods and reduced in total and saturated fat.(More…)

* DASH diet is recommended by USDA and well-known medical centers like Mayo Clinic for controlling high blood pressure.(More…)

* About the DASH diet You need to eat the right amounts and right balance of food to maintain a healthy weight and reduce your risk of diseases including high blood pressure.(More…)

"We want to see what bang you get for your buck when you combine the DASH diet with less salt," says Appel. Who knows? Maybe someday, someone will compare the DASH diet to those recommended by Nathan Pritikin and Dean Ornish to see if their advice — to cut fats and cholesterol even further, use only whole grains, and add little or no sugar — yields even greater benefits. [15] We have been testing the Dash Diet for Health program with more than four thousand employees of a large U.S. company. After two years on the program the group lost weight (and kept it off), improved the quality of the foods they ate and significantly lowered their blood pressure. [16] The DASH Diet eating plan is recommended by the American Heart Association, in the USDA Dietary Guidelines and is featured in the U.S. High Blood Pressure Guidelines. [16]

A recent study in the Archives of Internal Medicine shows that the DASH Diet helps prevent heart attack and strokes in women. [16] The DASH Diet for Health Program is designed to help you improve your eating and exercise habits. [16]

The DASH diet is without a doubt the best diet for people (like me) who have high blood pressure [16]

The DASH diet (Dietary Approaches to Stop Hypertension) was created to assist in lowering blood pressure. It can also prevent high blood pressure where people are susceptible to the condition. [17] The U.S. NHLBI (National Heart, Lung, and Blood Institute) sponsored a serious of clinical trials, and determined that the DASH diet was successful in bringing down high blood pressure. [17] The women who had the highest DASH scores had the lowest risk for heart disease and stroke. Closely following a DASH diet resulted in a 24% reduction in heart disease risk and 18% lower risk of stroke when compared to those with the lowest DASH scores. [18] Little is known about the DASH diet's effect on heart attack and stroke. Fung and colleagues studied the eating patterns of 88, 517 female nurses aged 34 to 59 to determine if sticking to a DASH diet affected a woman's risk of such diseases. [18]

National dietary guidelines promote the DASH diet as an example of a healthy eating healthy eating pattern. [18] "Our study provides, to our knowledge, the strongest evidence to date on the long-term benefits of the DASH diet the DASH diet in the primary prevention of CVD among healthy subjects," writes Teresa T. Fung, ScD, of Simmons College, Boston. [18]


National dietary guidelines promote the DASH diet as an example of a healthy eating pattern. [19] The plan, called the DASH diet the DASH diet, favors fruits, vegetables, whole grains, low-fat milk and plant-based protein over meat. Women with those eating habits were 24 percent less likely to have a heart attack and 18 percent less likely to have a stroke than women with more typical American diets. [20] The DASH diet is low in fat and high in lowfat dairy products, fruits and vegetables. [21] Are you ready to give it a try? We are ready to help you put the DASH diet to work for you. [21]


The DASH diet, which stands for "Dietary Approaches to Stop Hypertension", is clinically-proven and medically-approved to lower mild-to-moderate hypertension. It is high in fruits and vegetables, and relatively low in sodium. [22] The DASH diet may not be advisable for you if you need to be on a low potassium diet. [22]


Following the DASH diet and reducing the amount of sodium in your diet will help lower your blood pressure. It will also help prevent high blood pressure. [23] The DASH diet also includes whole-grain products, fish, poultry, and nuts. It encourages fewer servings of red meat, sweets, and sugar-containing beverages. It is rich in magnesium, potassium, and calcium, as well as protein and fiber. [23] Higher DASH scores were associated with a lower risk for heart disease and stroke. When separated into groups based on their DASH scores, the one-fifth of women who had diets that were most similar to the DASH diet were 24 percent less likely to develop fatal or non-fatal coronary heart disease and 18 percent less likely to have a stroke than the one-fifth of women with the lowest DASH scores. [2]

The plan, called the DASH diet, favors fruits, vegetables, whole grains, low-fat milk and plant-based protein over meat. Women with those eating habits were 24 percent less likely to have a heart attack and 18 percent less likely to have a stroke than women with more typical American diets. Those are meaningful reductions since these diseases are so common. [24] "It's nice to see research that really is aimed at helping people with prevention in a very practical way," Svetkey said. She noted that the DASH diet, which stands for Dietary Approaches to Stop Hypertension, is available free on the National Institutes of Health Web site. [24]

The diet works best for people with moderately high blood pressure including people with prehypertension prehypertension. People that have higher then moderate blood pressure who can not go without medication can use the DASH Diet to improve their body's response to medication. [25] The DASH Diet consists of fruits and vegetables and low-fat or non-fat dairy products. [25] The page will be updated as we find more information. Help Mahalo complete this search! Let us know if you've found additional quality links about DASH Diet on Google, Del.icio.us, Digg or elsewhere, and we can expand this result. [25]


DASH Diet is currently a stub, a brief collection of the best links for this story. [25] A half serving daily of red or processed meats, including bacon and hot dogs. A full serving is about the size of a deck of cards. (The DASH diet does not recommend those high-fat meats. It calls for no more than two servings daily of lean meat, fish or poultry.) [26] The study, published in the Archives of Internal Medicine, found the one-fifth of women who had diets that were most similar to the DASH diet were 24 percent less likely to develop fatal or non-fatal coronary heart disease and 18 percent less likely to have a stroke than the one-fifth of women with the lowest DASH scores. [7] Researchers wanted to see how closely the women followed Dietary Approaches to Stop Hypertension, known as the DASH diet. [7]


Many also gladly accommodate special requests to prepare a dish with less fat and sodium. When it comes down to making specific food choices, the DASH diet can point you to menu selections that are both healthy and enjoyable. [27] Another key feature to the success of the DASH diet in controlling your blood pressure is its reduction in sodium. Sure, it's easier to control your sodium consumption at home. Because sodium often enhances flavor, it's often used liberally in restaurants, and that could derail your DASH diet goals. [27] You can take steps to control sodium when you're dining out and following the DASH diet. [27] The DASH diet promotes foods that are low in saturated fat and cholesterol. When you're dining out, you may be tempted to toss those DASH diet principles aside. [27] Fast-food restaurants are notorious dietary danger zones, and that's especially true if you're trying to stick to the DASH diet. It's OK if you want to treat yourself occasionally to a fast-food meal, or you're simply in too much of a rush for other options. [27] You'll be able to focus on enjoying your meal and not worrying about sabotaging your DASH diet, even with the occasional splurge. Over time, this smarter approach to eating will become a habit, and good habits can be as difficult to break as bad ones. [27] Most restaurants recognize that many people are trying to follow healthier diets such as the DASH diet. Many now use icons on menus to identify low-fat items, or they list healthier fare in a special section. [27] At first blush, it may seem like you have a lot of restrictions when following the DASH diet. If you use these tips as a general guide, you can still enjoy a meal out on occasion. [27] We constructed the DASH score based on food and nutrients emphasized or minimized in the DASH diet, 4 focusing on 8 components: high intake of fruits, vegetables, nuts and legumes, low-fat dairy products, and whole grains and low intake of sodium, sweetened beverages, and red and processed meats. [28] The Optimal Macronutrient Intake Trial to Prevent Heart Disease (OmniHeart) trial, which altered the macronutrient content of the DASH diet, found that substituting part of the carbohydrate content with either plant protein or unsaturated fat conferred an additional reduction of blood pressure and improvement of lipid profile beyond a diet similar to the DASH diet. [28] Since hypertension and plasma lipid levels are strong risk factors for cardiovascular disease (CVD), the DASH diet may lower the risk of coronary heart disease (CHD) and stroke. [28] 10 10 The original DASH diet limits saturated fat intake, which would be in part reflected by a deemphasis on red and processed meats in our score. We calculated a DASH score for each FFQ. For each of the components, we classified women into quintiles according to their intake ranking. [28] Adherence to the original DASH diet has been linked to lower low-density lipoprotein cholesterol levels, although an undesirable reduction in high-density lipoprotein levels was also observed. 3 Because the original DASH diet targeted 27% of calories from fat, with a polyunsaturated fat to saturated fat ratio of 1:1, it is relatively high in carbohydrates. [28] 2 2 2 The DASH diet has also been shown to reduce low-density lipoprotein cholesterol levels. [28]


The DASH diet offers 4 different levels to choose from, and a great deal of flexibility in putting together meals. While I felt they could have given more guidance on portion sizes for vegetarian meat-alternatives, the book is clear and easy to read and follow. Best of all, you can read through chapters explaining why it works and showing massive studies (8,000 people in one) that demonstrate the effectiveness of this diet. It may have the most scientifically validated claims in diet history. [29]

REMEMBER! If you use the DASH diet to help prevent or control high blood pressure, make it part of a lifestyle that includes choosing foods lower in salt and sodium, keeping a healthy weight, being physically active, and, if you drink alcohol, doing so in moderation. [30] We need to now also consider the increasingly publicized DASH diet. This diet can bring about a reduction in blood pressure in people with normal blood pressure or high blood pressure (hypertension). [30]

For many people who follow it, the diet is enough to keep blood pressure in the normal range without medicine. The results of this study went beyond just lowering blood pressure. They showed that the DASH diet can substantially decrease the risk of future heart disease and stroke. [1] The DASH diet is a plan designed to reduce blood pressure. It includes twice as many fruits, vegetables and grains as the average American diet. [1] About 15,000 women in the study ate in a way similar to the DASH diet. Their heart attack rate was 24% lower than the rate for women in the study who ate typical American diets. Their stroke rate was 18% lower. [1]


Construction of an adherence score for the DASH diet can take several approaches. [28] The first 4 components were directly targeted in the DASH diet, which also included lower consumption of red and processed meats and greater consumption of whole grains. [28] Given that limitation, Dr. Laura Svetkey, director of Duke University's hypertension center, said the study provides the best evidence yet of important long-term benefits from a low blood pressure diet. "It's nice to see research that really is aimed at helping people with prevention in a very practical way," Svetkey said. She noted that the DASH diet, which stands for Dietary Approaches to Stop Hypertension, is available free on the National Institutes of Health Web site. [31] The DASH diet is based on findings from the " Dietary Approaches to Stop Hypertension " a National Heart, Lung, and Blood Institute-supported study that found that elevated blood pressure levels can be reduced with an eating plan low in total fat, saturated fat, and cholesterol, and rich in fruits, vegetables, and lowfat dairy products. [32] After a 24-year follow-up, the quintile in the Nurses' Health Study who adhered most closely to the DASH diet was 24% less likely to develop fatal or nonfatal coronary heart disease than women with the lowest DASH scores, found Teresa T. Fung, Sc.D., of Simmons College here, and Harvard colleagues. The women were also 18% less likely to have a stroke than those with the lowest DASH scores, the researchers reported in the April 14 issue of the Archives of Internal Medicine. [33] If patients ask, explain that this study found that women who follow diets similar to the anti-hypertension DASH diet may also lower their risk of heart disease and stroke. [33] Prior studies found that the DASH diet lowers blood pressure and also lowers blood LDL-cholesterol (the "bad" cholesterol) and the amino acid homocysteine, which appears to increase the risk of heart disease. Prior studies also showed reducing dietary sodium lowers blood pressure, both with and without the DASH diet. "This new study underscores the blood pressure-lowering effects of a reduced intake of salt and other forms of dietary sodium," said NHLBI Director Dr. Claude Lenfant. [34] Detailed analysis showed that the DASH diet and reduced sodium intake reduced blood pressure for all the population subgroups studied. For those with hypertension: 12/6 mm Hg (systolic/diastolic); for those without hypertension, 7/4 mm Hg. For those over age 45, 12/6 mm Hg; for those 45 or younger, 6/3 mm Hg. [34]

The sodium levels were 3,300 milligrams a day (the average level consumed by Americans), 2,400 milligrams a day (the upper limit currently recommended by the National High Blood Pressure Education Program), and 1,500 milligrams a day. The largest blood pressure differences occurred for those on the DASH diet with a daily sodium intake of 1,500-milligrams compared with those on the control diet with a sodium intake of 3,300 milligrams. [34] The DASH diet plus reduced dietary sodium lowers blood pressure for all persons, according to the first detailed subgroup analysis of the DASH study results. [34] While the combination of the DASH diet and reduced dietary sodium produced the biggest reductions, each intervention also lowered blood pressure for all groups when used alone. [34] Here's my modified DASH diet for total heart health: to lower cholesterol and blood pressure, control weight, and prevent or control diabetes. [35]


Researchers first published results from a DASH study in 1997. It found that Americans with high blood pressure were even less likely to follow a DASH diet several years later DASH diet several years later, with only 19 percent of Americans on the DASH diet. [8] The DASH Diet is an eating plan for life. That's why the National Institutes of Health originally promoted the plan to lower blood pressure without medication. [8]

Now researchers say the DASH diet also lessens your risk for coronary heart disease and stroke. [8]


The DASH diet is rich in fruits, vegetables, and lowfat dairy foods and reduced in total and saturated fat. It also is reduced in red meat, sweets, and sugar-containing drinks. It is rich in potassium, calcium, magnesium, fiber, and protein. [34] For 3 months, participants ate either the DASH diet or a typical American diet. [34]


DASH diet is recommended by USDA and well-known medical centers like Mayo Clinic for controlling high blood pressure. [36] DASH Diet: Low Sodium Diet Tip for a Healt. Type in your e-mail address below to receive an automated reminder to come back and read this piece of content. [36]

The DASH diet is an eating plan that is low in fat but rich in low-fat dairy foods, fruits, and vegetables. [4] Researchers believe that it is the combination of 8 to 10 servings a day of fruits and vegetables and 3 servings of low-fat dairy products that causes the DASH diet to lower blood pressure. [4] Controlling your weight, increasing your physical activity, and reducing sodium in your diet will help reduce your blood pressure even more when combined with the DASH diet. [4] Now that you have read these tips on following the DASH diet, you are ready to change your eating habits to lower your high blood pressure. [4] For more sample menus and recipes for the DASH eating plan, go to www.nhlbi.nih.gov (under Health Information and Publications, click on High Blood Pressure) or write to the NHLBI Health Information Center, P.O. Box 30105, Bethesda, MD, 20824-0105, and request information on the DASH diet. [4]

To start incorporating the DASH diet into my lifestyle, I should slowly add more fruits and vegetables to my diet. [4] The DASH diet could easily be a vegetarian diet if legumes were substituted for meat. [4]


About the DASH diet You need to eat the right amounts and right balance of food to maintain a healthy weight and reduce your risk of diseases including high blood pressure. [37] Salt Restriction Adds to the Blood Pressure-Lowering Effect of the DASH diet. [37] In a subsequent study, lowering sodium levels (1,500 or 2,400 milligrams) in addition to the DASH diet had even greater blood pressure lowering benefits. [3]

The DASH diet is an acronym for Dietary Approaches to Stop Hypertension. For a long time, researchers thought individual nutrients affected blood pressure, such as sodium in foods. [3] Most recently, researchers looked at the DASH diets effect on cholesterol values as well. It turns out, those looking to control blood pressure and lower cholesterol levels have even more reason to try the DASH; the DASH diet significantly lowered total and LDL-cholesterol (referred to as the "bad" cholesterol) levels in subjects with borderline-high and high cholesterol. [3]

The combination (or DASH diet) showed the greatest blood pressure-lowering benefits. [3]

Recent research has found that the DASH diet also reduces blood cholesterol- a significant risk factor in the development of heart disease. [5] The DASH diet is an eating plan that is rich in fruits, vegetables, whole grains and low fat dairy foods. It is also low in sodium, saturated fat and total fat. [5] The DASH diet is suggested by the National High Blood Pressure Education Program and is supported by the National Institutes of Health and the American Heart Association. [5] If you or some one you love has hypertension, the DASH diet is a healthy way to lower blood pressure and other diseases. [5]

The DASH Diet, which stands for Dietary Approaches to Stop Hypertension, was developed in 1996 by researchers at the Brigham and Women's Hospital in Boston, Center for Health Research in Portland, Duke University Medical Center in Durham, John's Hopkins University, Baltimore and Pennington Biomedical Research Center in Baton Rouge. [5] The plan, called the DASH diet, favors fruits, vegetables, whole grains, low-fat milk and plant-based protein over meat. Women with those eating habits were 24 percent less likely to have a heart attack and 18 percent less likely to have a stroke than women with more typical American diets. [38] The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is available free on the National Institutes of Health Web site. [38] What is the DASH Diet? The DASH Diet stands for Dietary Approaches to Stop Hypertension and it calls for a reduction in the amount of sodium consumed in a daily diet. Recent studies have shown that this diet can lower the blood pressure of individuals and since this diet is backed by the National Institutes of Health it would suggest that these claims are valid. [6] The DASH Diet focuses on keeping blood pressure below 120/80 mmHg. Any value above this is considered to be a health risk. [6] Because of the recommendations of the DASH Diet, the foods are usually more organic and contain less saturates and calories than a typical diet. I would definitely recommend this diet to anyone who has higher blood pressure or needs a gradual change to their current higher fat/caloric diet. [6]

One of the major focuses of the DASH Diet is to keep a lower intake of sodium which has been shown to reduce hypertension dramatically. [6] What is the goal of the DASH Diet? The DASH Diet tries to steer the individual towards a sodium intake of 1500mg per day, while offering many suggestions and alternatives to do so. [6]

What are some cons to the DASH Diet? The diet is high in fiber and can cause bloating and diarrhea in some people. If this occurs, individuals are encouraged to eat more fruit, vegetables and whole grains. [6] Fiber can also cause constipation if not enough water is consumed. How does the DASH Diet suggest that you change from your current routine? They suggest that you change gradually by introducing fruits and vegetables into your diet, adding a serving of fruit to your breakfast, lunch and dinner. [6]

Conclusion of the DASH Diet The DASH Diet is not a diet targeted specifically for weight or fat loss. [6]


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38. The Buffalo News: Life: DASH diet has even more benefits
http://www.buffalonews.com/185/story/323603.html

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