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Research funded by the National Heart, Lung and Blood
Institute (NHLBI) has determined diet can have a positive
effect on blood pressure. The
Dietary Approaches to Stop Hypertension (DASH) clinical
study shows that the DASH diet not only lowers blood
pressure, but may help prevent and control hypertension.
Subsequent research (DASH-2) indicates the lower the sodium
intake, the lower the blood pressure and recommends
eating 1,500mg or less sodium per day.
Based on 2,000 calories a day, the DASH diet is low in
fats and cholesterol and plentiful in fruits, vegetables and
low-fat dairy products. It is recommended you eat the
following from each of the major food groups.
GRAINS & GRAIN PRODUCTS
(7-8 servings per day)
Serving sizes:
- 1 slice bread
- 1 oz dry cereal
- 1/2 cup cooked rice, pasta, or cereal
Examples:
- Whole wheat bread, English muffin, pita bread,
bagel, cereals, grits, oatmeal, crackers, unsalted pretzels and popcorn
VEGETABLES
(4-5 servings per day)
Serving sizes:
- 1 cup raw leafy vegetable
- 1/2 cup cooked vegetable
- 6 oz vegetable juice
Examples:
- Tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, green beans, lima beans, and sweet potatoes
FRUITS
(4-5 servings per day)
Serving sizes:
- 6 oz fruit juice
- 1 medium fruit
- 1/4 cup dried fruit
- 1/2 cup fresh, frozen, or canned fruit
Examples:
- Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefuit juice, mangoes, melons, peaches, pineapple, prunes, raisins, strawberries, and tangerines
LOWFAT & FAT FREE DAIRY
(2-3 servings per day)
Serving sizes:
- 8 oz milk
- 1 cup yogurt
- 1 1/2 oz cheese
Examples:
- Fat free (skim) or lowfat (1%) milk, fat free or lowfat buttermilk, fat free or low fat regular or frozen yogurt, lowfat and fat free cheese
MEATS, POULTRY & FISH
(2 or less servings per day)
Serving sizes:
- 3 oz cooked meats, poultry, or fish
Examples:
- Select only lean; trim away visible fats; broil,
roast, or boil instead of frying; remove skin from
poultry
NUTS, SEEDS & DRY BEANS
(4-5 servings per week)
Serving sizes:
- 1/2 cup or 1 1/2 oz nuts
- 2 tbsp or 1/2 oz seeds
- 1/2 cup cooked dry beans
Examples:
- Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils, and peas
FATS & OILS
(2-3 servings per day)
Serving sizes:
- 1 tsp soft margarine
- 1 tbsp lowfat mayonnaise
- 2 tbsp light salad dressing
- 1 tsp vegetable oil
Examples:
- Soft margarine, lowfat mayonnaise, light salad dressing, vegetable oil (such as olive, corn, canola, or safflower)
SWEETS
(5 servings per week)
Serving sizes:
- 1 tbsp sugar
- 1 tbsp jelly or jam
- 1/2 oz jelly beans
- 8 oz lemonade
Examples:
- Sweets should be low in fat; maple syrup, sugar, jelly, jam, fruit-flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, and ices
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