DASH, Dietary Approaches to Stop Hypertension, can help control blood pressure. People who adopt DASH can see their blood pressure drop a few points in two weeks, and over time, up to 8 to 14 points.
DASH helps you reduce sodium and enjoy nutrient-dense foods that naturally lower blood pressure because they provide potassium, calcium, and magnesium.
The standard DASH diet allows up to 2,300 milligrams (mg) of sodium a day, about one teaspoon. A lower-sodium DASH, recommended if you already have hypertension, aims for 1,500 mg a day—about two-thirds of a teaspoon. Replace table salt with your favorite herbs and spices, or lemon or lime juice for great flavor.
Food Servings for a DASH Diet
| Food Group |
Servings |
Notes |
| Grains |
6 to 8 a day |
- A serving is 1 slice of bread or 1⁄2 cup cooked cereal, rice, or pasta.
- Whole grains, brown rice, oats, and whole-wheat pasta for fiber and nutrients.
|
| Vegetables |
4 to 5 a day |
- A serving is 1 cup of raw leafy greens or 1⁄2 cup of cut raw or cooked vegetables.
- Potassium and magnesium in vegetables (fresh or frozen) help lower blood pressure.
- For canned, choose low-salt, or rinse veggies to reduce sodium.
|
| Fruits |
4 to 5 a day |
- A serving is 1 medium-sized fruit or 1⁄2 cup fresh, frozen, or canned.
- Low in fat, high in fiber, full of nutrients.
- For canned, rinse to remove sweetened syrup to cut calories.
|
| Low-Fat Dairy |
2 to 3 a day |
- A serving is 1 cup skim or 1% milk, 1 cup of low-fat yogurt, or 1 1⁄2 ounces reduced-fat cheese.
|
| Fish, poultry, or lean meat |
6 or less a day |
- A serving is 1 ounce.
- Remove skin, trim fat, and broil, poach, or roast.
- Choose heart-healthy salmon or tuna to lower cholesterol.
|
| Nuts, seeds, or legumes |
4 to 5 a week |
- A serving is 1⁄3 cup of nuts, 2 tablespoons of seeds, or 1⁄2 cup cooked beans.
- High in calories, serving sizes are small.
- Almonds, sunflower seeds, lentils, beans, and others in this group offer protein, magnesium, and potassium.
- Avoid salted nuts and seeds.
|
| Fats and oils |
2 to 3 a day |
- A serving is 1 teaspoon soft margarine or 1 tablespoon low-fat mayo.
- Avoid trans fat in processed baked goods and fried foods.
- Choose margarine and salad dressing lowest in saturated fat.
|
| Sweets |
5 or less a week |
- Choose low-fat options, such as sorbets or graham crackers.
- If you add artificial sweeteners, use them sparingly.
|
