The DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet is a heart-healthy eating plan proven to reduce cholesterol and blood pressure. Research shows that if you have high blood pressure, following the DASH diet can lower your systolic blood pressure by as much as 11 points. Now, that's a recipe for better health!
How It Works
Eat fresh, healthy foods
Enjoy plenty of fresh fruits and vegetables. Select a rainbow of colors. Include low-fat or fat-free dairy products, whole grain foods, fish, poultry and nuts.
Limit sodium (salt)
Limit your sodium to no more than 2,300 mg per day. If you have high blood pressure, your doctor may suggest you limit your sodium to no more than 1,500 mg per day.
Most of the sodium we eat comes from processed foods and restaurant meals. When grocery shopping, choose fresh and low-sodium foods. When dining out, add more vegetables and have smaller portions. Ask if there's a menu with nutrition information.
Watch for extra fat and sugar
Limit foods high in fat, cholesterol and sugar. This includes fatty meats, full-fat dairy products, sweets, sugar-sweetened beverages and many snack foods.
Compare food labels, then choose options lower in saturated fat and added sugars, with zero trans fat. Avoid foods with partially hydrogenated oils as an ingredient.
Choose whole grains
Not all grains are the same. At least half the servings of grains you eat each day should be whole grains. Enjoy whole-wheat pasta and bread, plus brown rice, barley, oatmeal, shredded wheat cereal, or popcorn. Eat less of refined grains such as white rice and items made with white wheat (pastries, pasta or bread).
Cook in a heart-healthy way
Choose healthy oils like olive, canola or avocado instead of butter. Add herbs and spices instead of salt. Bake, grill or steam food. Trim meats of excess fat and remove skin from poultry.
Servings
The DASH eating plan recommends food servings based on how many calories you eat per day. Here are serving examples for a 2,000-calorie-a-day diet. Your calorie needs may differ based on your age, activity level and health goals.
| Food Group | What to Choose | Daily Servings |
|---|---|---|
| Vegetables | Fresh, frozen or canned without added sauces, sodium or sugar | 4 to 5 Serving = 1 cup raw leafy greens; 1/2 cup raw, cut-up or cooked; 1/2 cup juice |
| Fruits | Fresh, frozen or canned without added sauces, sodium or sugar | 4 to 5 Serving = 1 medium fruit; 1/2 cup fresh, frozen, or canned; 1/4 cup dried, 1/2 cup juice |
| Dairy | Fat-free or low-fat milk and milk products | 2 to 3 Serving = 1 cup milk or yogurt, 1 1/2 oz cheese |
| Grains | Mostly whole grains | 6 to 8 Serving = 1/2 cup cooked rice, pasta or cereal; 1 cup dry cereal; 1 slice bread |
| Eggs and Lean Meats | Fish, poultry, lean meats, and eggs. Limit to 4 egg yolks per week. | 6 or less Serving = 3 oz (about the size of a deck of cards) cooked meat, poultry or fish; 1 egg |
| Fats and Oils | Vegetable oils (avocado, canola, corn, olive), soft margarines, low-fat dressings or mayonnaise | 2 to 3 Serving = 1 tsp oil or soft margarine, 1 Tbsp mayonnaise, 2 Tbsp salad dressing |
| Sodium (Salt) | Limit sodium. Use herbs and spices instead. | 2,300 mg (1 tsp) 1,500 mg (3/4 tsp) |
| Food Group | What to Choose | Weekly Servings |
|---|---|---|
| Legumes, Nuts and Seeds | Dried or canned legumes (beans, lentils and split peas), without added sauces, sodium or sugar. Unsalted nuts, nut butters and seeds. | 4 to 5 Serving = 1/2 cup cooked legumes, 1/3 cup nuts, 2 Tbsp seeds or nut butter |
| Sweets | Sweets that are low in fat, such as gelatin, sorbet, hard candy and fruit drinks | 5 or less Serving = 1 Tbsp sugar or jelly, 1/2 cup sorbet or gelatin, 1 cup lemonade |
What Are Processed Foods?
Processed foods are generally any packaged food with a nutrition label. Many are high in unhealthy fats, salt and sugar such as snack foods, frozen meals and processed meats. Choose options lower in saturated fat, sodium (salt) and added sugars. Avoid foods with partially hydrogenated oils.
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Whether you’re not feeling well or want advice, you can call your primary care provider.