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Dietary Approaches to Stop Hypertension (DASH) Eating Plan
What you eat can increase your chances of having high blood pressure (hypertension). High
blood pressure can be lowered and prevented by using the Dietary Approaches to Stop
Hypertension – the DASH eating plan, which includes lowering the amount of salt you eat.
The daily recommended salt intake is less than 2,300 milligrams (mg) which equals one
teaspoon. Limit salt intake to 1,500 mg (less than 1 teaspoon) if you are 50 years and older,
have high blood pressure, diabetes or kidney disease. You can do this by limiting the amount
of processed foods you eat - like deli meat, chips, and frozen meals, lowering the amount of
salt you put on food, and by following the DASH diet.
Daily DASH Eating Plan Goals for a 2,000 Calorie-a-Day Diet
Food Group
Daily Recommended
Servings
Recommended
Serving Sizes
Grains
6-8 servings
1 slice of whole
wheat bread
1 cup of dry cereal
Vegetables
Fruits
4-5 servings
4-5 servings
1 cup of raw leafy
vegetables
½ cup of raw or
cooked fresh
vegetables or
vegetable juice.
1 medium-size fruit
Importance of Each
Food Group in the DASH
Eating Plan
Provides fiber which
prevents constipation
lowers cholesterol, helps
control blood sugar, and
helps keep a healthy
weight.
Provides potassium and
magnesium which helps
control blood pressure.
Provides potassium,
magnesium, and fiber
1/4 cup dried fruit
(no sugar added)
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Fat-free or low-fat
milk and milk
products
2-3 servings
1 cup milk or yogurt
1 ½ ounces of
cheese
Lean meats, poultry, and 6 or less servings
Fish
Fats and Oils
1 cup of cooked
meats, poultry, or
fish
1 egg
1 teaspoon of
canola, vegetable,
or olive oil
2-3 servings
Provides calcium which
makes strong bones and
teeth. Provides protein
which makes energy in
the body, builds muscle,
and helps repair the
body.
Provides protein and
magnesium. Provides
omega-3 fatty acids
which helps lower
cholesterol.
Helps your body use
vitamins A, D, E and K.
1 tablespoon of
low-fat mayonnaise
Sweets and added
Sugars
Nuts, seeds, and
legumes
5 or less servings per
week
4-5 servings per week
2 tablespoons of
low-fat salad
dressing
1 tablespoon of
sugar
No nutritional value.
Limit use of sweets and
1 tablespoon of jelly sugars.
1 ½ cup of nuts
Provides magnesium and
(unsalted and no
protein, fiber.
sugar added)
2 tablespoons of
peanut butter
1/2 cup of cooked
dry beans or peas.
Source: Description of the DASH Eating Plan - NHLBI, NIH. (2016). Nhlbi.nih.gov. Retrieved 2016, from
https://www.nhlbi.nih.gov/health/health-topics/topics/dash.
Georgia Department of Public Health | We Protect Lives.