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 Dietary Approaches to Stop Hypertension (DASH)
was a study of the effect of different dietary patterns
on reducing high blood pressure. Researchers found that volunteers
who followed the DASH diet had significantly lower blood pressure after j
ust a few weeks.They also found the lower-sodium DASH dietwhich
calls for reducing sodium to 1,500 milligrams a day (about 2/3 teaspoon of table salt),
resulted in even greater blood-pressure-lowering benefits.

What is the DASH diet eating plan?

The DASH diet's eating plan is rich in fruits, vegetables, whole grains, fish, poultry, nuts and
legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium,
calcium, fiber, and protien. Unlike the "typical American" diet, the DASH diet has less sodium (salt),
sugar, desserts, sweetened beverages, fats, and red and processed meats.
To start the DASH diet, follow these •Nuts, seeds, and legumes: 4-5 Of course, first talk to your doctor
food groups and serving amounts servings per week (serving sizes: or a registered dietitian before
(based on 2,000-calories a day): 1/3 cup nuts, 2 tablespoon seeds, 1/2 starting the DASH diet. They can
•Grains: 7-8 daily servings (serving cup cooked dry beans or peas) give you more information on food
sizes: 1 slice of bread, 1/2 cup •Fats and oils: 2-3 daily servings choices and serving sizes.
cooked rice/pasta, 1 ounce dry (serving sizes: 1 teaspoon vegetable Also, even on the DASH diet,
cereal) oil or soft margarine, 1 tablespoon calories still count, if you need to
•Vegetables: 4-5 daily servings low-fat mayonnaise, 2 tablespoons lose weight. Your doctor or dietitian
(serving sizes: 1 cup raw leafy light salad dressing) can explain how to count calories
greens, 1/2 cup cooked vegetable) •Sweets: try to limit to less than 5 and portion sizes for weight loss.
•Fruits: 4-5 daily servings (serving servings per week. (serving sizes: 1
sizes: 1 medium fruit, 1/2 cup fresh tablespoon sugar or jelly/jam)
or frozen fruit, 1/4 cup dried fruit,
6 ounces fruit juice)

•Aim to cut back to 2,300 milligrams

•Low-fat or fat-free dairy products: 2-
3 daily servings
(serving sizes: 8 ounces milk, 1
cup yogurt, 1.5 ounces
cheese)
•Lean meat, poultry, and fish: 2 or
fewer servings a day (serving sizes: 3
ounces cooked meat, poultry, or fish)
of sodium per day (about 1 teaspoon
of table salt). Once your body adjusts
to the lower-sodium diet, you can
lower your salt intake even further to
1,500 milligrams per day (about 2/3
teaspoon table salt).