DIETARY APPROACH TO STOP HYPERTENSION (DASH) DIET

● This diet has been proven to lower blood pressure, cholesterol, reduce the risk of
diabetes and can slow the progression of kidney diseases
● This diet is a:
○ Low salt (or sodium)
○ High Fiber
○ Low to moderate fat diet
○ Rich in potassium, calcium and magnesium
● No special foods required in this diet just limit or modify other ingredients in the
dish.
Allowed Limit or Restricted

Fruits & Vegetables Fatty meats

Fish Fish (tuna, sardines) canned in Oil
Poultry Other Canned meat and fruits
Lean meat Canned soup, pork n beans, tomato
Low-fat / nonfat dairy products Processed Meats
Oatmeal Sugar sweetened beverages/ Soda
Egg* Sugary products (cookies, pastries)
Beans (munggo, white beans) Packed noodles (ex: Lucky Me, Quik
Nuts chow)
Whole wheat bread Buwad/ Danggit
Tofu Butter/ Margarine
Tea Full-fat dairy products

*Limit to 3-4 eggs per week. Preferred if egg white only

DIET AND LIFESTYLE GUIDELINE

1. Moderation, Variety and Balanced
2. Eat a variety of fruits and vegetables, grains, low fat/non fat dairy products, fish,
poultry, lean meat.
3. Limit processed food (canned corned beef, hot dog)
4. Limit salt intake (less than 6 g/day) or 2400 mg Sodium
5. Don’t add additional salt or other seasoning
6. Increase physical activity (exercise, walking)
7. Lose weight
8. Control blood pressure. GOAL: 120/80 mmHg
9. Cooking methods preferred: grilling, steaming, boiling, baking)
10. Don’t add salt to food as it is cooking, instead use spices to flavor the
food.
11.Remove the fat in pork or the skin in chicken
12. Limit or Preferably to alcohol intake
 Chopsuey Chicken/Fish Tinola
Ginisang Munggo w/ kangkong Green Salad
Utan Bisaya Pinakbet
Miswa at Patola Steamed kangkong/ Okra
Sotanghon Soup Arroz Caldo
Pancit bihon Ginataang kalabasa

https://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/recipes/Recipes-Filipino.pdf

Rice cooked: 1 serving = ½ cup

Bread
- Pandesal = 1 pc
- Sliced Bread= 2 slices
Vegetables
- 1 serving of leafy vegetables = 1 cup raw or 1/2 cup cooked
- 1 serving of other vegetables (ex.carrot) = 1 cup raw or 1/2 cup cooked
Fruits
- 1 serving of vit-C-rich fruits = 1 med sized fruit or 1 slice of a big fruit
- 1 serving of other fruits = 1 med sized fruit or 1 slice of a big fruit
Meats/ Poultry/Fish
- 1 serving = approximately one palm sized
Fats and Oils: 1 serving = 1 teaspoon
(includes mayonnaise, sandwich spread, peanut butter)