If you have high blood pressure, you may want to consider the low sodium DASH diet. While there is a lot of information available on the internet, sometimes, there is information overload leading to the need for a simpler and easier to understand set of recommendations. Here are 8 must know facts about the low sodium DASH diet simplified by a practicing physician and founder of W8MD medical weight loss centers of America.

1. Healthy lifestyle choices for a long life!
Introducing w8md’s DASH diet simplified!
8 things to know on DASH diet!

2. Let food be your medicine &
medicine be your food! - Hippocrates
Introduction
8
things to
know on
DASH diet
Conclusion
Learn to eat well!

3. Author Prab R. Tumpati, MD
Founder, W8MD medical weight
loss and sleep wellness centers
Wellness that matters!

4. What is DASH Diet! Where to start?
Dietary Approaches to Stop Hypertension (DASH) is a low
sodium diet advocated to reduce the blood pressure in those
that have a history of high blood pressure and can be used
also by normal people.
Since some of the information is so overwhelming for most
patients, here is a practicing internal medicine, sleep
medicine and obesity medicine physician, Dr Prab R.
Tumpati’s simplified version titled “8 things to know about
DASH low sodium diet” for high blood pressure

5. Reduce your sodium, reduce your blood pressure!
8 must know facts about
the low sodium DASH diet!

6. Introduction
As can be seen from the picture, average
sodium intake in the united states is 3436
mg per person per day
The DASH diet recommends anywhere
from 2,300 mg per day to 1,500 mg per
day!

7. TIPS TO REDUCE SODIUM INTAKE
● CHOOSE LOW- OR REDUCED-SODIUM, OR NO-SALTADDED VERSIONS OF FOODS AND CONDIMENTS WHEN
AVAILABLE.
● CHOOSE FRESH, FROZEN, OR CANNED (LOW-SODIUM OR
NO-SALT-ADDED) VEGETABLES.
Know your food, know your body!

8. ● USE FRESH POULTRY, FISH, AND LEAN MEAT, RATHER THAN
CANNED, SMOKED, OR PROCESSED TYPES.
● CHOOSE READY-TO-EAT BREAKFAST CEREALS THAT ARE
LOWER IN SODIUM.
Know your food, know your body!

9. ● CHOOSE READY-TO-EAT BREAKFAST CEREALS THAT ARE
LOWER IN SODIUM.
● LIMIT CURED FOODS (SUCH AS BACON AND HAM); FOODS
PACKED IN BRINE (SUCH AS PICKLES, PICKLED VEGETABLES,
OLIVES, AND SAUERKRAUT); AND CONDIMENTS (SUCH AS
MUSTARD, HORSERADISH, KETCHUP, AND BARBECUE SAUCE).
LIMIT EVEN LOWER SODIUM VERSIONS OF SOY SAUCE AND
TERIYAKI SAUCE. TREAT THESE CONDIMENTS SPARINGLY
AS YOU DO TABLE SALT.
Know your food, know your body!

10. INCREASE PHYSICAL ACTIVITY AND REDUCE TIME SPENT IN
SEDENTARY BEHAVIORS
WALK AT LEAST 8000-10,000 STEPS A DAY WITH SHORT
BURSTS OF INTENSE ACTIVITY CALLED PACE (PROGRESSIVE
ACCELERATING CARDIOVASCULAR ACTIVITY)
Know your food, know your body!

11. ● COOK RICE, PASTA, AND HOT CEREALS WITHOUT SALT. CUT
BACK ON INSTANT OR FLAVORED RICE, PASTA, AND CEREAL
MIXES, WHICH USUALLY HAVE ADDED SALT.
● CHOOSE “CONVENIENCE” FOODS THAT ARE LOWER IN
SODIUM. CUT BACK ON FROZEN DINNERS, MIXED DISHES
SUCH AS PIZZA, PACKAGED MIXES, CANNED SOUPS OR
BROTHS, AND SALAD DRESSINGS—THESE OFTEN HAVE A
LOT OF SODIUM.
Know your food, know your body!

12. ● RINSE CANNED FOODS, SUCH AS TUNA AND CANNED
BEANS, TO REMOVE SOME OF THE SODIUM.
● USE SPICES INSTEAD OF SALT. IN COOKING AND AT THE
TABLE, FLAVOR FOODS WITH HERBS, SPICES, LEMON, LIME,
VINEGAR, OR SALT-FREE SEASONING BLENDS. START BY
CUTTING SALT IN HALF.
Know your food, know your body!

13. WHEN EATING OUT
● ASK HOW FOODS ARE PREPARED. ASK THAT THEY BE
PREPARED WITHOUT ADDED SALT, MSG, OR SALTCONTAINING INGREDIENTS. MOST RESTAURANTS ARE
WILLING TO ACCOMMODATE REQUESTS.
● KNOW THE TERMS THAT INDICATE HIGH SODIUM
CONTENT: PICKLED, CURED, SMOKED, SOY SAUCE, BROTH.
Know your food, know your body!

14. ● MOVE THE SALT SHAKER AWAY.
● LIMIT CONDIMENTS, SUCH AS MUSTARD, KETCHUP,
PICKLES, AND SAUCES WITH SALT-CONTAINING NGREDIENTS.
● CHOOSE FRUIT OR VEGETABLES, INSTEAD OF SALTY SNACK
FOODS.
Know your food, know your body!

15. Questions?
Contact us at info@w8md.com
If you are overweight or obese, and
need help losing weight with insurance
using evidence based measures,
W8MD medical weight loss centers can
help!
Wellness that matters!

16. Remember, most people only need about half the sodium them get!
Recommendations
adapted from
recommendations from
the US Depart of Health
and Human Services
Wellness that matters!

17. Conclusion
Reduce risk of
hypertension, live longer!
Reduce sodium intake!
W8MD’s DASH diet made simple!

18. Follow w8md medical weight
loss centers on social media!

19. >
Learn more…
You can learn more healthy eating,
weight loss and wellness by watching
the 52 weeks of weight loss and
wellness videos on W8MD’s youtube
channel!
Wellness that matters!