Other Lifestyle Changes

Making other lifestyle changes while following the DASH eating plan is the best way to prevent and control high blood pressure.

Lose Weight, If Necessary, while Following DASH

DASH is rich in lower calorie foods, such as fruits and vegetables, so it can easily be changed to support weight loss. You can reduce calories even more by replacing higher calorie foods, such as sweets, with more fruits and vegetables.

The best way to take off pounds is to do it slowly, over time, by getting more physical activity and eating fewer calories. To develop a weight-loss or weight-maintenance program that’s tailored for you, talk to your doctor or registered dietitian.

Be Physically Active while Following the DASH Eating Plan

Combining DASH with a regular physical activity program, such as walking or swimming, will help you shed pounds and stay trim for the long term. Start with a simple 15-minute walk during your favorite time of day and gradually increase the amount of time you are active. You can do an activity for 30 minutes at one time, or choose shorter periods of at least 10 minutes each. The important thing is to total about 30 minutes of moderate activity on most days. To avoid weight gain or sustain weight loss, try for 60 minutes of moderate-to-vigorous activity each day.

Make the DASH for Life

DASH can help you prevent and control high blood pressure. It can also help you lose weight, if you need to. It meets your nutritional needs and has other health benefits for your heart. So get started to-day and make the DASH for a healthy life.