The DASH (Dietary Approaches to Stop Hypertension) diet is a healthy-eating plan designed to reduce high blood pressure (BP). It includes foods that are rich in minerals which help control BP and limits foods that are high in sodium, saturated fat & added sugars.
The DASH diet can lower blood pressure (in 2 weeks) and LDL ("bad") cholesterol.
High BP and high LDL cholesterol are major risk factors for heart disease & stroke.
The diet is simple:
Eat more fruits, vegetables, and low-fat dairy foods
Cut back on foods that are high in saturated fat, cholesterol, and trans fats
Eat more whole-grain foods, fish, poultry, and nuts
Limit sodium, sweets, sugary drinks, and red meats
Recommended servings
The DASH diet provides daily and weekly nutritional goals. The number of servings you should have depends on your daily calorie needs.
Recommended servings from each food group for 2,000-calorie-a-day DASH diet:
Grains: 6 - 8 servings a day. One serving = 1 slice bread, 1 oz dry cereal, or 1/2 cup cooked cereal, rice or pasta.
Vegetables: 4 - 5 servings a day. One serving = 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
Fruits: 4 - 5 servings a day. One serving = 1 medium fruit, 1/2 cup fruit, or 1/2 cup fruit juice.
Fat-free or low-fat dairy products: 2 - 3 servings a day. One serving = 1 cup milk/yogurt, or 1.5 oz cheese.
Lean meats, poultry and fish: Less than 6 servings a day. One serving = 1 oz cooked meat/poultry/fish, or 1 egg.
Nuts, seeds and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tbsp peanut butter, 2 tbsp seeds, or 1/2 cup cooked legumes (dried beans or peas).
Fats and oils: 2 - 3 servings a day. One serving is 1 tsp soft margarine, 1 tbsp mayonnaise or 2 tbsp salad dressing.
Sweets and added sugars: max of 4 servings a week. One serving is 1 tbsp sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
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