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Download We Protect Lives. Dietary Approaches to Stop Hypertension (DASH
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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) We Protect Lives. 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.