The DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. This diet was shown to significantly reduce blood pressure. The DASH diet combined with a low sodium intake can reduce blood pressure even further.
Researchers believe that it is the combination of nutrients from this eating pattern that helps to lower
blood pressure. Specifically, magnesium, potassium, and calcium, as well as protein and fiber may act together to achieve this goal.
In addition to helping you manage your blood pressure, the DASH eating plan is a healthy one that will help you
manage your weight
and possibly reduce your risk of other chronic diseases. For example, research suggests that women who follow the
DASH diet
can reduce their risk of
heart failure.
A registered dietitian can help design a DASH meal plan that will work for you. Check out the one-day sample menu at the end of this page for an idea of what is in a DASH meal plan!
Depending on your calorie needs, these are the number of servings of each food group you should strive for each day under the DASH eating plan:
Grains are rich in carbohydrates, which provide quick energy for exercise. If you choose whole grains, you will also get a good dose of fiber and several vitamins and minerals. (Be aware though that many bread products are quite high in sodium. It may be better to make your own salt-free bread or buy baked goods with minimum added salt or baking powder.)
One serving equals:
1 slice of bread1 ounce of dry cereal (½ to 1-¼ cup; check the Nutrition Facts label on the cereal box)½ cup of cooked rice, pasta, or cereal
Good choices include:
Whole wheat breadEnglish muffinPita breadBrown riceWhole grain cerealsGritsOatmealLow-fat, whole grain crackers and bread sticksAir-popped popcornVegetables are low in calories and have almost no fat. They are also excellent sources of fiber, phytochemicals, vitamins, and minerals, such as potassium and magnesium.
One serving equals:
1 cup of raw leafy vegetables½ cup of cooked vegetables6 ounces of vegetable juice
Good choices include:
TomatoesCarrotsSquashBroccoliTurnipsGreens, like collards, kale, and spinachArtichokesBeans, including green beans and lima beansSweet potatoesPotatoesNot only are they low in fat and calories, but fruits are good sources of potassium, magnesium, and fiber.
One serving equals:
6 ounces of fruit juice1 medium piece of fruit¼ cup of dried fruit½ cup of fresh (cut up), frozen, or canned fruit
Good choices include:
ApricotsBananasDatesGrapesCitrus, such as oranges and orange juice, and grapefruit and grapefruit juiceMangoesMelonsPeachesPineapplesPrunesRaisinsStrawberriesTangerinesDairy foods are excellent sources of calcium and protein.
One serving equals:
1 cup of milk1 cup of yogurt1-½ ounces of cheese
Good choices include:
Fat-free (skim) or low-fat (1%) milkFat-free or low-fat buttermilkFat-free or low-fat regular or frozen yogurtFat-free or low-fat cheese (Remember, though that most cheeses—including cottage cheese—can be quite high in salt.)Meats, poultry, and fish are packed with protein and magnesium. Be sure to buy lean cuts of meat and poultry.
One serving equals 2 1/2 to 3 1/2 ounces of cooked meats, poultry, or fish. One egg is also equivalent.
Here are some tips for eating the healthiest meats:
Select lean meatsTrim away visible fatUse lowfat cooking methods, such as broiling, roasting, or boilingRemove skin from poultry before eatingTry not to eat more than 4 egg yolks per week since they are high in cholesterolThese foods are great sources of magnesium, potassium, protein, and fiber.
One serving equals:
1/3 cup or 1-½ ounces of nuts2 tablespoons or ½ ounce of seeds½ cup of cooked dry beans
Good choices include (in most cases you will want to choose unsalted varieties):
Nuts: almonds, filberts, mixed nuts, peanuts, and walnutsSunflower seedsDry beans: kidney beans, black beans, lentils, peasFats and oils should be used sparingly. When choosing fats, select those lowest in saturated fat, such as oils.
One serving equals:
1 teaspoon of soft margarine1 tablespoon of lowfat mayonnaise2 tablespoons of light salad dressing1 teaspoon of vegetable oil
Good choices include:
Soft margarine (The softer the margarine, the less
trans
fatty acids it has; trans fats are as dangerous to your heart as saturated fats found in butter.)
Low-fat mayonnaiseLight salad dressingVegetable oils: olive, corn, canola, safflowerSweets rarely provide any nutrients. Select those that are low in fat and limit your overall intake of them.
One serving equals:
1 tablespoon of sugar1 tablespoon of jelly or jam½ ounce of jelly beans8 ounces of lemonade or fruit punch
Good choices include:
Maple syrupJellies and jamsFruit-flavored gelatinCandy: jelly beans and hard candyFruit punchSorbet
It may take a little time for your taste buds to adjust to eating less sodium. Here are some tips to help you reduce your intake:
Choose low- or reduced-sodium versions of foods and condiments when available.Buy fruits and vegetables fresh, frozen plain, or canned in water, with no salt added.Use fresh meats, poultry, and fish rather than canned, smoked, or processed versions.Check the Nutrition Facts label on breakfast cereals and snacks, choose those lowest in sodium.Limit cured foods, such as bacon and ham.Limit foods packed in brine, such as pickles, pickled vegetables, olives, and sauerkraut.Limit condiments, such as MSG, mustard, horseradish, ketchup, and barbecue sauce.Add half the amount of salt than you normally would to your foods; gradually decrease this amount.Instead of seasoning with salt, use other sources of flavor—herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.Do not add salt when you are cooking rice, pasta, and hot cereal. Cut back on instant mixes of these foods; they are usually high in salt.Rinse canned foods, such as tuna, to remove some sodiumCut back on convenience foods, such as frozen dinners, packaged mixes, and canned soups or broths.This sample menu for one day provides 1,944 calories and 31 grams of total fat (14% of total calories from fat).
1 lowfat granola bar (½ grain)
1 medium banana (1 fruit)
1 cup of fruit yogurt, fat-free, no sugar added (1 dairy)
1 cup of orange juice (1-½ fruit)
1 cup of fat-free milk (1 dairy)
Turkey breast sandwich:
3 ounces of turkey breast (1 meat), 2 slices of whole wheat bread (2 grains),
2 slices (1-½ ounces) of natural cheddar cheese, reduced fat (1 dairy),
1 large leaf of romaine lettuce (¼ vegetable),
2 slices of tomato (½ vegetable), 2 teaspoons of mayonnaise, lowfat (2/3 fat), 1 tablespoon of dijon mustard
1 cup of broccoli, steamed from frozen (2 vegetables)1 medium orange (1 fruit) 3 ounces of spicy baked fish (1 fish)—see recipe below1 cup of scallion rice (2 grains)—see recipe below½ cup of spinach, cooked from frozen (1 vegetable)
1 cup of carrots, cooked from frozen (2 vegetables)
1 small whole wheat roll (1 grain)
1 teaspoon of soft margarine (1 fat)
1 cup of fat-free (skim) milk (1 dairy)
2 large rectangle graham crackers (1 grain)
1 cup of fat-free (skim) milk (1 dairy)
¼ cup of dried apricots (1 fruit)
makes 4 servings, serving size is 3 ounces
1 pound of cod (or other fish) fillet1 tablespoon of olive oil1 teaspoon of spicy seasoning, salt-free- Preheat oven to 350 degrees F. Spray a casserole dish with cooking oil spray.
- Wash and pat dry fish. Place in dish. Mix oil and seasoning in separate bowl and drizzle over fish.
- Bake uncovered for 15 minutes or until fish flakes with a fork.
- Cut into 4 pieces and serve with rice.
makes 5 servings; serving size is 1 cup
4-½ cups of cooked rice (in unsalted water)1-½ teaspoons of bouillon granules, unsalted
¼ cup of scallions (green onions) chopped- Cook rice according to directions on the package.
- Combine the cooked rice, scallions, and bouillon granules, and mix well.
- Measure 1 cup portions and serve.