DASH Diet forHigh Blood Pressure

Island Internists

Basic Goals of DASH

• Limit intake of saturated fats and cholesterol• Limit salt/sodium intake• Increase intake of foods that have nutrients

that are expected to lower blood pressure like potassium, calcium and magnesium

• Increase intake of protein and fiber

What to Eatbased on 2000 diet

Preferably whole grains

• 6-8 servings a day• Choose whole wheat

breads and pasta• Choose brown rice

• Examples• 1 slice of bread• 1 oz. dry cereal• ½ cup of cooked rice

pasta or cereal

What to Eat

Vegetables

• 4-5 servings per day

• Broccoli, carrots , collards, green beans, kale , spinach, tomatoes, potatoes

• Examples of 1 serving

• 1 cup of raw leafy vegetables

• ½ cup cut up raw or cooked vegetable

• ½ cup of vegetable juice

What to Eat

Fruits

• 4-5 servings per day

• Apples, apricots, bananas, dates, grapes, oranges, grapefruit, mangoes, melons, peaches, strawberries, raisins, pineapple

• Examples of one serving

• 1 medium fruit• ½ cup of dried fruit• ½ cup fresh, frozen or

canned fruit• ½ cup of fruit juice

What to Eat

• Fat Free or low fat milk and milk products

• 2-3 servings a day

• Choose skim or low fat milk, cheese and yogurt

• Examples of one serving

• 1 cup (8 oz) milk or yogurt

• 1 ½ oz cheese

What to Eat

• Lean meats, poultry and fish

• 6 or less servings per day

• Trim away fat from meat

• Broil or roast meat• Remove skin from

poultry

• Examples of one serving

1 oz cooked meats, poultry or fish

1 egg (no more that 4 eggs per week)

What to Eat

• Nuts, seeds and legumes

• 4-5 servings per WEEK

• Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas

• Examples of one serving

• 1/3 cup or 1 ½ oz nuts• 2 tbsp peanut butter• 2 tbsp of ½ oz seeds• ½ cup cooked legumes

(dry beans and peas)

What to Eat

• Fats and Oils

• 2-3 servings per day

• Soft margarine, vegetable oil(such as canola, corn, olive or safflower), low fat mayonnaise, light salad dressing

• Examples of one serving

• 1 tsp of soft margarine• 1 tsp of vegetable oil• 1 tbsp of mayonnaise• 2 tbsp salad dressing

What to Eat

• Sweets and added sugars

• 5 or less per WEEK• Fruit flavored gelatin,

fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar

• Examples of one serving

• 1 tbsp sugar• 1 tbsp jelly or jam• ½ cup sorbet, gelatin• 1 cup lemonade

For your Good Health!!*information from the U.S

Department of Health and Human Services

NIH Publication No. 06-4082 : April 2006