Your doctor may recommend the DASH eating plan if you have high blood pressure. The DASH eating plan focuses on fruits, vegetables, whole grains, and other foods that are heart-healthy and lower in salt/sodium.
This eating plan is low in fat and cholesterol. It also focuses on fat-free or low-fat milk and dairy products, fish, poultry, and nuts. The DASH eating plan is reduced in red meat (including lean red meat), sweets, added sugars, and sugar-containing beverages. It’s rich in nutrients, protein, and fiber.
The DASH eating plan is a good heart-healthy eating plan, even for those who don’t have high blood pressure. See the NHLBI’s “Your Guide to Lowering Your Blood Pressure With DASH” for more information.
Increase Physical Activity
Regular physical activity can lower many CAD risk factors, including LDL (“bad”) cholesterol, high blood pressure, and excess weight. Physical activity also can lower your risk for diabetes and raise your levels of HDL cholesterol (the “good” cholesterol that helps prevent CAD).
Check with your doctor about how much and what kinds of physical activity are safe for you. Unless your doctor tells you otherwise, try to get at least 30 minutes of moderate-intensity activity on most or all days of the week. You can do the activity all at once or break it up into shorter periods of at least 10 minutes each.
Moderate-intensity activities include brisk walking, dancing, bowling, bicycling, gardening, and housecleaning.
More intense activities, such as jogging, swimming, and various sports, also may be appropriate for shorter periods. See the NHLBI’s “Your Guide to Physical Activity and Your Heart” for more information.