Principles of The DASH Diet: G Uidelines For Managing Hypertens Ion
Principles of The DASH Diet: G Uidelines For Managing Hypertens Ion
Principles of The DASH Diet: G Uidelines For Managing Hypertens Ion
Research has shown that following a healthy eating plan can both reduce the risk of developing high
blood pressure and lower an already-elevated blood pressure. For an overall eating plan, consider
the DASH diet. "DASH" stands for "Dietary Approaches to Stop Hypertension," a clinical study that
tested the effects of nutrients in food on blood pressure. Study results indicated that elevated blood
pressures were reduced by an eating plan that emphasizes fruits, vegetables, and low-fat dairy foods
as well as foods high in fiber and low in saturated fat, total fat and cholesterol. A second study
showed that reducing the amount of sodium consumed lowers blood pressure. The DASH diet
includes whole grains, poultry, fish, and nuts, and has reduced amounts of fats, red meats, sweets,
sugar-containing beverages, and high-sodium processed foods.
Reduce your calories by choosing low-fat foods and eating smaller portions.
Increase dietary fiber. Try to get 25 to 35 grams of fiber daily.
Engage in regular exercise: at least 30 minutes of aerobic exercise daily to maintain weight and at
least 60 minutes of aerobic exercise at least five times a week to lose weight.
Practice modifying unhealthy eating behaviors.
Eat at least four to five servings a day of whole fresh fruit and four to five servings a day of
vegetables. A serving of vegetable or fruit is approximately ½ cup cooked or one cup raw.
Choose citrus fruit three times a week for potassium and fiber.
Include nuts, seeds, dried beans and peas at least four times a week for potassium, magnesium
and fiber.
Eat tomatoes, oranges, bananas and potatoes for extra potassium.
Choose whole grains and whole grain products for fiber and magnesium.
*Note – do not take potassium supplements unless instructed by your doctor, and those with kidney
disease need to speak with their doctor before increasing potassium in their diet.
Choose low-fat or fat-free cheese and yogurts and non-fat or 1% milk products daily.
If you are lactose intolerant, use Lactaid or lactose-reduced milk.
If you do not eat dairy products, supplement your diet with calcium supplement.
Reduce caffeine
Quit smoking
Daily Significance
Food Group Servings Serving Sizes Examples and Notes of each food
group to the
plan
Grains and 6-8 1 slice bread whole wheat bread, English major sources
grain products ½-1 cup dry cereal muffin, pita bread, bagel, of energy and
½ cup cooked rice, cereals, grits, oatmeal fiber
pasta, or cereal
Vegetables 4-5 1 cup raw leafy tomatoes, potatoes, peas, rich sources of
vegetable carrots, squash, broccoli, potassium,
½ cup cooked turnip greens, collards, magnesium
vegetable kale, spinach, artichokes, and fiber
6 oz. vegetable juice beans, sweet potatoes
Fruits 4-5 1 medium fruit apricots, bananas, dates, important
¼ cup dried fruit grapes, oranges, orange sources of
½ cup fresh, frozen juice, grapefruit, grapefruit potassium,
or canned fruit juice, melons, mangoes, magnesium
1/2 cup fruit juice peaches, pineapples, and fiber
prunes, raisins,
strawberries, tangerines
Low-fat or fat- 2-3 1 cup milk skim or 1% milk, skim or major sources
free dairy 1 cup yogurt low-fat buttermilk, nonfat or of calcium and
1½ oz. cheese low-fat yogurt, part skim protein
mozzarella cheese, nonfat
cheese
Meats, poultry 6 or less 1 oz. cooked meats, lean meats (trimmed of rich sources of
and fish poultry or fish visible fat), broiled, roasted protein and
1 egg or 2 egg whites or baked; poultry with skin magnesium
removed, limit egg yolk to
four per week
Nuts, seeds 4-5 per 1½ oz. or 1/3 cup almonds, filberts, mixed rich sources of
and legumes week nuts nuts, peanuts, walnuts, energy,
2 Tbsp. natural nut sunflower seeds, kidney magnesium,
butter beans, lentils potassium,
½ oz. or 2 Tbsp. protein and
seeds fiber
½ cup cooked
legumes (dried beans
or peas)
Fats and oils 2-3 1 tsp. soft margarine, soft margarine, low-fat besides fats
vegetable oil or mayonnaise, light salad added to
regular mayonnaise dressing, vegetable oil foods,
1 Tbsp. low-fat (such as olive, canola, corn remember to
margarine or or safflower) choose foods
mayonnaise that contain
2 Tbsp. light salad less fat
dressing
Sweets 5 or less 1 Tbsp. sugar maple syrup, sugar, jelly, sweets should
per week 1 Tbsp. jelly or jam jam, fruit-flavored gelatin, be low in fat
½ ounce jelly beans jelly beans, hard candy,
1 cup lemonade fruit punch, sorbet, ices