The DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension is similar to a Mediterranean-type diet 1. DASH diet is an eating plan that is based on research studies sponsored by the National Heart, Lung, and Blood Institute 2. The DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium and eating foods that are low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low fat dairy foods 3.
DASH Diet is a flexible and balanced eating plan that helps you create a heart-healthy eating style for life.
The DASH diet eating plan requires no special foods and has no hard-to-follow recipes. It simply calls for a certain number of daily servings from various food groups to provide your daily and weekly nutritional goals. The Dietary Approaches to Stop Hypertension (DASH) diet recommends 4:
- Grains and grain products: 7–8 servings per day, more than half of which are whole-grain foods
- Fruits: 4–5 servings per day
- Vegetables: 4–5 servings per day
- Low-fat or non-fat dairy foods: 2–3 servings per day
- Lean meats, fish, poultry: 6 or less servings or fewer per day
- Nuts, seeds, and legumes: 4–5 servings per week
- Added fats and oils: 2–3 servings per day
- Sweets: 5 or less servings per week
- Salt (sodium): 1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.
- Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel and palm oils
- Limiting sugar-sweetened beverages and sweets.
The DASH diet eating plan includes vegetables, whole grains, poultry, fish, and nuts, and has low amounts of fats, red meats, sweets, and sugared beverages. It is also high in potassium, calcium and magnesium, as well as protein and fiber. The number of servings depends on the number of calories you’re allowed each day. Your calorie level depends on your age, sex, the amount of lean body mass (muscular, athletic, average or overweight), height and, especially, how active you are. Think of this as an energy balance system—if you want to maintain your current weight, you should take in only as many calories as you burn by being physically active. If you need to lose weight, eat fewer calories than you burn or increase your activity level to burn more calories than you eat.
The DASH dietary approach has been shown to lower blood pressure, but little has been published regarding weight loss 1. In fact, a systematic review and meta-analysis on observational prospective studies on the effects of Dietary Approaches to Stop Hypertension (DASH)-style diet, showed that the DASH diet can significantly protect against cardiovascular diseases, coronary heart disease, stroke, and heart failure risk by 20%, 21%, 19% and 29%, respectively 5, 6.
Blood pressure is usually measured in millimeters of mercury (mmHg) and is recorded as two numbers—systolic pressure (as the heart beats) “over” diastolic pressure (as the heart relaxes between beats)—for example, 120/80 mmHg. Both numbers in a blood pressure test are important, but for people who are age 50 or older, systolic pressure gives the most accurate diagnosis of high blood pressure. Systolic pressure is the top number in a blood pressure reading. It is high if it is 140 mmHg or above 7.
High blood pressure is blood pressure higher than 140/90 mmHg and prehypertension is blood pressure between 120/80 and 139/89 mmHg. Prehypertension means that you don’t have high blood pressure now, but are likely to develop it in the future unless you adopt the healthy lifestyle. High blood pressure is dangerous because it makes your heart work too hard, hardens the walls of your arteries, and can cause the brain to hemorrhage or the kidneys to function poorly or not at all. If not controlled, high blood pressure can lead to heart and kidney disease, stroke and blindness.
Being overweight or obese increases your risk of developing high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing even 10 pounds can lower your blood pressure and losing weight has the biggest effect on those who are overweight and already have hypertension. Overweight and obesity are also risk factors for heart disease. And being overweight or obese increases your chances of developing high blood cholesterol and diabetes—two
more risk factors for heart disease.
The original DASH trial 8 consisted of 459 subjects with systolic blood pressures <160 mm Hg and diastolic blood pressures between 80 and 95 mm Hg. For three weeks, all participants were fed a control diet low in fruits, vegetables, and dairy products, and with a fat content typical of an American diet (37% of daily caloric intake). During the following eight weeks, the participants were randomized to one of three diets: the control diet, a diet rich in fruits and vegetables, or the DASH Diet.
The DASH Diet was not low in sodium (salt), but still reduced blood pressure. A meta-analysis of 56 randomized, controlled trials that included over 3,500 participants did not support universal sodium restriction, but instead only recommended dietary sodium restriction in the elderly 9.
The DASH Diet reduced systolic blood pressure by 5.5 mm Hg and diastolic blood pressure by 3.3 mm Hg, as compared with controls. Subgroup analysis showed that African Americans and those with hypertension had the greatest reduction in blood pressure 8 . The DASH diet results might be applied to a larger group due to the heterogeneous population: half of the participants were women, 60% were African American, and 37% had household incomes of <$30,000 per year. One limitation of applying the DASH Diet to the general population is that the study was carried out in a very controlled setting, where all the meals were prepared for the subjects, and thus no comments may be made regarding attrition rates for the diet.
By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your systolic blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks.
Salt or sodium is a mineral that’s essential for life. Table salt is a combination of two minerals — about 40% sodium and 60% chloride. Salt or sodium is regulated by your kidneys, and it helps control your body’s fluid balance. It also helps send nerve impulses and affects muscle function. High levels of salt in your diet can increase blood pressure. High blood pressure is known as the “silent killer” because its symptoms are not always obvious. It’s one of the major risk factors for heart disease, the No. 1 killer worldwide. Ninety percent of American adults are expected to develop high blood pressure over their lifetimes. Because high blood pressure is an important risk factor for stroke, and strokes are detrimental to cognitive health, excessive salt intake is harmful for your brain health. Most of the salt that you eat is added to processed foods. More than 70% of the sodium you consume comes from packaged, prepared and restaurant foods. The rest of the sodium in the diet occurs naturally in food (about 15 percent) or is added when we’re cooking food or sitting down to eat (about 11 percent). The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. On average, Americans eat more than 3,400 milligrams of sodium each day — much more than the American Heart Association and other health organizations recommend. Because the average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood pressure and heart health. One estimate suggested that if the U.S. population dropped its sodium intake to 1,500 mg/day (1/2 teaspoon salt), overall blood pressure could decrease by 25.6%, with an estimated $26.2 billion in health care savings. Another estimate projected that achieving this goal would reduce cardiovascular disease deaths by anywhere from 500,000 to nearly 1.2 million over the next decade.
Here are the approximate amounts of sodium in a given amount of salt:
- 1/4 teaspoon salt = 575 mg sodium
- 1/2 teaspoon salt = 1,150 mg sodium
- 3/4 teaspoon salt = 1,725 mg sodium
- 1 teaspoon salt = 2,300 mg sodium
The body needs only a small amount of sodium (less than 500 milligrams per day) to function properly. That’s a mere smidgen — the amount in less than ¼ teaspoon. Very few people come close to eating less than that amount. Plus, healthy kidneys are great at retaining the sodium that your body needs.
Table 1. Daily Nutrient Goals Used in the DASH Studies (for a 2,100 Calorie Eating Plan)
| Total fat: 27% of calories | Sodium: 2,300 mg* |
| Saturated fat: 6% of calories | Potassium: 4,700 mg |
| Protein: 18% of calories | Calcium: 1,250 mg |
| Carbohydrate: 55% of calories | Magnesium: 500 mg |
| Cholesterol: 150 mg | Fiber: 30 g |
Footnote: 1,500 mg sodium* was a lower goal tested and found to be even better for lowering blood pressure. It was particularly effective for middle-aged and older individuals, African Americans, and those who already had high blood pressure. The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. On average, Americans eat more than 3,400 milligrams of sodium each day — much more than the American Heart Association and other health organizations recommend. Because the average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood pressure and heart health.
Abbreviations: g = grams; mg = milligrams
[Source 10 ].Another DASH diet called DASH-Sodium — calls for cutting back sodium (salt) to 1,500 milligrams a day (about 2/3 teaspoon). Studies of people on the DASH-Sodium plan lowered their blood pressure as well.
To further investigate the effects of sodium restriction, the DASH-Sodium Trial 11 looked at the effect on blood pressure of a reduced dietary sodium intake as participants followed either the DASH eating plan or an eating plan typical of what many Americans consume. This second study involved 412 participants. Participants were randomly assigned to one of the two eating plans and then followed for a month at each of the three sodium levels. The three sodium levels were a higher intake of about 3,300 milligrams per day (the level consumed by many Americans), an intermediate intake of about 2,300 milligrams per day, and a lower intake of about 1,200 milligrams per day. Results showed that reducing dietary sodium lowered blood pressure for both eating plans. At each sodium level, blood pressure was lower on the DASH eating plan than on the other eating plan. Additionally, there was no significant difference between high (3,300 milligrams per day) and intermediate sodium (2,300 milligrams per day) intake on diastolic blood pressure for those on the DASH Diet. The greatest blood pressure reductions were for the DASH eating plan at the sodium intake of 1,200 milligrams per day. Those with high blood pressure saw the greatest reductions, but those with prehypertension also had large decreases 11. The DASH Diet can reduce systolic blood pressure by 5.5 mm Hg and diastolic blood pressure by 3.3 mm Hg. However, the effect of sodium reduction on hypertension remains controversial. Lowering sodium to the levels of 1.2 g/day, as achieved in the lowest sodium intake group of the DASH-Sodium Trial, would be nearly impossible without changes in the food industry, as 75% of sodium intake comes from additions made in processing 12.
Detailed analysis showed that the DASH diet and reduced sodium intake reduced blood pressure for all the population subgroups studied. The following list shows the average blood pressure reduction for key subgroups:
- For those with hypertension: 12/6 mm Hg (systolic/diastolic); for those without hypertension, 7/4 mm Hg.
- For those over age 45, 12/6 mm Hg; for those 45 or younger, 6/3 mm Hg.
- For women, 11/5 mm Hg; for men, 7/4 mm Hg.
- For African Americans, 10/5 mm Hg; for non-African Americans, 8/4 mm Hg.
Other results include:
- Compared with the typical American diet, the DASH diet alone (at the higher sodium level) reduced blood pressure by about 6/3 mm Hg for African Americans, and 6/2 mm Hg for other races.
- For those with hypertension, reductions from the DASH diet alone were 7/3 mm Hg; and for those without hypertension, the reductions were 5/3 mm Hg. The effects of sodium reduction appeared in all subgroups and were greater for those who ate the typical American diet, compared with those on the DASH diet.
- The effects from sodium reduction were particularly great for those with hypertension, African Americans, women, and those over age 45. Sodium reduction in those eating the control diet resulted in lower systolic and diastolic pressures by 8.3 mm Hg and 4.4 mm Hg, respectively, in hypertensives, and 5.4 and 2.8 mm Hg, respectively, in non-hypertensives.
“The blood pressure reductions achieved from this combination came in only 4 weeks and persisted through the duration of the study”, said Dr. Denise Simons-Morton, Leader of the NHLBI Prevention Scientific Research Group and a DASH coauthor 13.
Both versions of the DASH diet include lots of whole grains, fruits, vegetables and low-fat dairy products. The DASH diet also includes some fish, poultry and legumes, and encourages a small amount of nuts and seeds a few times a week.
The DASH diet generally includes about 2,000 calories a day. If you’re trying to lose weight, you may need to eat fewer calories. You may also need to adjust your serving goals based on your individual circumstances — something your health care team can help you decide.
Studies showed that DASH lowers high blood pressure and improves levels of cholesterol. This reduces your risk of getting heart disease.
Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.
While the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier food choices. A recent study showed that people can lose weight while following the DASH eating plan and lowering their sodium intake. In a randomized trial of 810 participants called the PREMIER Study 14, 15, who were placed into three groups to lower blood pressure, lose weight, and improve health. The groups included:
- Advice-only group received a 30-minute individual session with a nutritionist, which did not include counseling on how to make behavior changes.
- Established treatment plan, including counseling for 6 months to keep track of their diet, including calorie and sodium consumption, and their physical activity.
- Established treatment plan, plus counseling and use of the DASH diet.
After 6 months, blood pressure levels declined in all three groups. The two groups that received counseling and followed a treatment plan had more weight loss than the advice-only group. However, participants in the established treatment plan who followed the DASH diet had the greatest improvement in their blood pressure 14, 15.
By paying close attention to food labels when you shop, you can consume less sodium. Sodium is found naturally in many foods. But processed foods account for most of the salt and sodium that Americans consume. Processed foods that are high in salt include regular canned vegetables and soups, frozen dinners, lunch meats, instant and ready-to-eat cereals, and salty chips and other snacks.
You can eat red meat, sweets and fats in small amounts. The DASH diet is low in saturated fat, cholesterol and total fat.
Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.
Health Benefits of DASH Diet
- Following the DASH diet will provide all the nutrients you need.
- It is safe for both adults and children.
- The diet is flexible enough to follow if you are vegetarian, vegan, or gluten-free.
- It is low in fat and high in fiber, an eating style that is recommended for everyone.
The DASH diet sets the standard for a healthy diet. It has been widely studied and has many health benefits. Following this diet plan may help:
- Lower high blood pressure 16
- Reduce the risk for heart disease, heart failure, and stroke 5, 6
- Help prevent or control type 2 diabetes 17
- Improve cholesterol levels
- Reduce the chance of kidney stones
Can the DASH diet promote Weight Loss ?
The DASH eating plan was not designed to promote weight loss. But it is rich in low-calorie foods such as fruits and vegetables. Therefore, the DASH diet eating plan can be used to help you lose weight. To lose weight, follow the DASH diet eating plan and try to reduce your total daily calories gradually. Find out your daily calorie needs or goals use these free and useful online tools and apps:
- To find out about your body mass index (BMI), you can use a FREE online BMI calculators from the Centers for Disease Control and Prevention (CDC) – for Adults 18 and for Children 19
BMI Calculator Adults. https://www.cdc.gov/healthyweight/assessing/bmi/adult_BMI/english_bmi_calculator/bmi_calculator.html
BMI Calculator Children. https://nccd.cdc.gov/dnpabmi/Calculator.aspx
- To find out about how many calories you should eat to lose weight according to your weight, age, sex, height and physical activity, you can use a FREE online app Body Weight Planner 20
Body Weight Planner. https://www.supertracker.usda.gov/bwp/index.html
- To find out about the 5 Food Groups you should have on your plate for a meal, you can use a FREE online app ChooseMyPlate 21
ChooseMyPlate. https://www.choosemyplate.gov/
- To find out What and How Much To Eat, you can use a FREE, award-winning, state-of-the-art, online diet and activity tracking tool called SuperTracker 22 from the United States Department of Agriculture Center for Nutrition Policy and Promotion 22. This free application empowers you to build a healthier diet, manage weight, and reduce your risk of chronic diet-related diseases. You can use SuperTracker 22 to determine what and how much to eat; track foods, physical activities, and weight; and personalize with goal setting, virtual coaching, and journaling.
SuperTracker website: https://supertracker.usda.gov
You can make your meals lower in calories by replacing high-calorie foods with more fruits and vegetables and that also will make it easier for you to reach your DASH eating plan goals.
What Foods To Eat
- Fruits
- Vegetables
- Whole-grains
- Low-fat dairy products
- Skinless poultry and fish
- Nuts and legumes
- Non-tropical vegetable oils
What Foods to Reduce or Avoid
- Saturated and trans fats
- Sodium (salt)
- Red meat (if you do eat red meat, compare labels and select the leanest cuts available)
- Sweets and sugar-sweetened beverages
- Alcohol and caffeine
- Processed foods, which are often high in fat, salt, and sugar
Drinking too much alcohol can increase blood pressure. It also can harm the liver, brain, and heart. Alcoholic drinks also contain calories, which matters if you are trying to lose weight. The Dietary Guidelines for Americans recommends that men limit alcohol to no more than two drinks a day and women to one or less.
The DASH diet doesn’t address caffeine consumption. The influence of caffeine on blood pressure remains unclear. But caffeine can cause your blood pressure to rise at least temporarily. If you already have high blood pressure or if you think caffeine is affecting your blood pressure, talk to your doctor about your caffeine consumption.
The DASH Diet
- Emphasizes vegetables, fruits, and fat-free or low-fat dairy products.
- Includes whole grains, fish, poultry, beans, seeds, nuts, and vegetable oils.
- Limits sodium, sweets, sugary beverages, and red meats. The American Heart Association recommends 1,500 mg a day of sodium as an upper limit for all adults.
One teaspoon of table salt has 2,325 mg of sodium. When you read food labels, you may be surprised at just how much sodium some processed foods contain. Even low-fat soups, canned vegetables, ready-to-eat cereals and sliced turkey from the local deli — foods you may have considered healthy — often have lots of sodium
Along with DASH, other lifestyle changes can help lower your blood pressure. They include staying at a healthy weight, exercising, and not smoking.
The Role of Exercise
DASH diet recommends at least 30 minutes of exercise a day, most days of the week. Do exercises that get your heart pumping. To help prevent weight gain, exercise for 60 minutes a day. Exercise helps you lose weight and weight loss can help lower blood pressure 23.
Dash Diet Guidelines
DASH Diet is a flexible and balanced eating plan that helps you create a heart-healthy eating style for life.
The DASH diet eating plan requires no special foods and has no hard-to-follow recipes. It simply calls for a certain number of daily servings from various food groups to provide your daily and weekly nutritional goals. This plan recommends:
- Eating vegetables, fruits, and whole grains
- Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
- Increase potassium intake
- Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel and palm oils
- Limiting sugar-sweetened beverages and sweets.
The number of servings depends on the number of calories you’re allowed each day. Your calorie level depends on your age, sex, the amount of lean body mass (muscular, athletic, average or overweight), height and, especially, how active you are. Think of this as an energy balance system—if you want to maintain your current weight, you should take in only as many calories as you burn by being physically active. If you need to lose weight, eat fewer calories than you burn or increase your activity level to burn more calories than you eat.
What is your physical activity level ? Are you mostly:
- Sedentary: You do only light physical activity that is part of your typical day-to-day routine.
- Moderately active: You do physical activity equal to walking about 1 to 3 miles a day at 3 to 4 miles per hour, plus light physical activity.
- Active: You do physical activity equal to walking more than 3 miles per day at 3 to 4 miles per hour, plus light physical activity.
Use the Tables 24 below to estimate your daily calorie needs.
Table 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level
Daily Calorie Needs for Women
| Age (years) | Calories Needed for Sedentary Activity Level | Calories Needed for Moderately Active Activity Level | Calories Needed for Active Activity Level |
| 19–30 | 2000 | 2,000–2,200 | 2400 |
| 31–50 | 1800 | 2000 | 2200 |
| 51 | 1600 | 1800 | 2,000–2,200 |
Footnote: Estimates for females do not include women who are pregnant or breastfeeding. Within each age and sex category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals. Due to reductions in basal metabolic rate (resting energy requirement) that occur with aging, calorie needs generally decrease for adults as they age.
These are only estimates, and approximations of individual calorie needs can be aided with online tools such as those available at www.supertracker.usda.gov 25. To find out What and How Much To Eat, you can use a FREE, award-winning, state-of-the-art, online diet and activity tracking tool called SuperTracker 22 from the United States Department of Agriculture Center for Nutrition Policy and Promotion 22. This free application empowers you to build a healthier diet, manage weight, and reduce your risk of chronic diet-related diseases. You can use SuperTracker 22 to determine what and how much to eat; track foods, physical activities, and weight; and personalize with goal setting, virtual coaching, and journaling.
After figuring out your daily calorie needs, go to the Table 3 below and find the closest calorie level to yours. The tables below estimates the number of servings from each food group that you should have. Serving quantities are per day, unless otherwise noted.
Daily Calorie Needs for Men
| Age (years) | Calories Needed for Sedentary Activity Level | Calories Needed for Moderately Active Activity Level | Calories Needed for Active Activity Level |
| 19–30 | 2400 | 2,600–2,800 | 3000 |
| 31–50 | 2200 | 2,400–2,600 | 2,800–3,000 |
| 51 | 2000 | 2,200–2,400 | 2,400–2,800 |
Footnote: Within each age and sex category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals. Due to reductions in basal metabolic rate (resting energy requirement) that occur with aging, calorie needs generally decrease for adults as they age.
These are only estimates, and approximations of individual calorie needs can be aided with online tools such as those available at www.supertracker.usda.gov 25. To find out What and How Much To Eat, you can use a FREE, award-winning, state-of-the-art, online diet and activity tracking tool called SuperTracker 22 from the United States Department of Agriculture Center for Nutrition Policy and Promotion 22. This free application empowers you to build a healthier diet, manage weight, and reduce your risk of chronic diet-related diseases. You can use SuperTracker 22 to determine what and how much to eat; track foods, physical activities, and weight; and personalize with goal setting, virtual coaching, and journaling.
After figuring out your daily calorie needs, go to the Table 3 below and find the closest calorie level to yours. The tables below estimates the number of servings from each food group that you should have. Serving quantities are per day, unless otherwise noted.
DASH Diet Eating Plan—Number of Food Servings by Calorie Level
Table 3. DASH Diet Eating Plan—Number of Food Servings by Calorie Level
| Food Group | 1,200 Cal. | 1,400 Cal. | 1,600 Cal. | 1,800 Cal. | 2,000 Cal. | 2,600 Cal. | 3,100 Cal. |
| Grains a | 4–5 | 5–6 | 6 | 6 | 6–8 | 10–11 | 12–13 |
| Vegetables | 3–4 | 3–4 | 3–4 | 4–5 | 4–5 | 5–6 | 6 |
| Fruits | 3–4 | 4 | 4 | 4–5 | 4–5 | 5–6 | 6 |
| Fat-free or low-fat dairy products b | 2–3 | 2–3 | 2–3 | 2–3 | 2–3 | 3 | 3–4 |
| Lean meats, poultry, and fish | 3 or less | 3–4 or less | 3–4 or less | 6 or less | 6 or less | 6 or less | 6–9 |
| Nuts, seeds, and legumes | 3 per week | 3 per week | 3–4 per week | 4 per week | 4–5 per week | 1 | 1 |
| Fats and oils c | 1 | 1 | 2 | 2–3 | 2–3 | 3 | 4 |
| Sweets and added sugars | 3 or less per week | 3 or less per week | 3 or less per week | 5 or less per week | 5 or less per week | ≤2 | ≤2 |
| Maximum sodium limit d | 2,300 mg/day | 2,300 mg/day | 2,300 mg/day | 2,300 mg/day | 2,300 mg/day | 2,300 mg/day | 2,300 mg/day |
Footnotes:
a Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
b For lactose intolerance, try either lactase enzyme pills with dairy products or lactose-free or lactose-reduced milk.
c Fat content changes the serving amount for fats and oils. For example, 1 Tbsp regular salad dressing = one serving; 1 Tbsp low-fat dressing = one-half serving; 1 Tbsp fat-free dressing = zero servings.
d The DASH diet eating plan has a salt (sodium) limit of either 2,300 mg or 1,500 mg per day. 1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.
Tips for Lowering Salt (Sodium) When Shopping, Cooking, and Eating Out
Table 4. Tips for Lowering Salt (Sodium) When Shopping, Cooking, and Eating Out
| Shopping | Cooking | Eating Out |
| Read food labels, and choose items that are lower in sodium and salt, particularly for convenience foods and condiments.* Choose fresh poultry, fish, and lean meats instead of cured food such as bacon and ham. Choose fresh or frozen versus canned fruits and vegetables. Avoid food with added salt, such as pickles, pickled vegetables, olives, and sauerkraut. Avoid instant or flavored rice and pasta. | Don’t add salt when cooking rice, pasta, and hot cereals. Flavor your foods with salt-free seasoning blends, fresh or dried herbs and spices, or fresh lemon or lime juice. Rinse canned foods or foods soaked in brine before using to remove the sodium. Use less table salt to flavor food. | Ask that foods be prepared without added salt or MSG, commonly used in Asian foods. Avoid choosing menu items that have salty ingredients such as bacon, pickles, olives, and cheese. Avoid choosing menu items that include foods that are pickled, cured, smoked, or made with soy sauce or broth. Choose fruit or vegetables as a side dish, instead of chips or fries. |
Footnote: *Examples of convenience foods are frozen dinners, prepackaged foods, and soups; examples of condiments are mustard, ketchup, soy sauce, barbecue sauce, and salad dressings. Most of the salt (sodium) Americans eat comes from processed and prepared foods, such as breads, cold cuts, pizza, poultry, soups, sandwiches and burgers, cheese, pasta and meat dishes, and salty snacks. Therefore, healthier choices when shopping and eating out are particularly important.
Increasing Daily Potassium
The DASH diet eating plan is designed to be rich in potassium, with a target of 4,700 mg potassium daily, to enhance the effects of reducing sodium on blood pressure. The following are examples of potassium-rich foods.
Table 5. Sample Foods and Potassium Levels
| Food Groups | Potassium (mg) |
| Vegetables | |
| Potato, 1 medium | 926 |
| Sweet Potato, 1 medium | 540 |
| Spinach, cooked, 1/2 cup | 290 |
| Zucchini, cooked, 1/2 cup | 280 |
| Tomato, fresh, 1/2 cup | 210 |
| Kale, cooked, 1/2 cup | 150 |
| Romaine lettuce, 1 cup | 140 |
| Mushrooms, 1/2 cup | 110 |
| Cucumber, 1/2 cup | 80 |
| Fruit | |
| Banana, 1 medium | 420 |
| Apricots, 1/4 cup | 380 |
| Orange, 1 medium | 237 |
| Cantaloupe chunks, 1/2 cup | 214 |
| Apple, 1 medium | 150 |
| Nuts, seeds, and legumes | |
| Cooked soybeans, 1/2 cup | 440 |
| Cooked lentils, 1/2 cup | 370 |
| Cooked kidney beans, 1/2 cup | 360 |
| Cooked split peas, 1/2 cup | 360 |
| Almonds, roasted, 1/3 cup | 310 |
| Walnuts, roasted, 1/3 cup | 190 |
| Sunflower seeds, roasted, 2 Tbsp | 124 |
| Peanuts, roasted, 1/3 cup | 120 |
| Low-fat or fat-free milk and milk products | |
| Milk, 1 cup | 380 |
| Yogurt, 1 cup | 370 |
| Lean meats, fish, and poultry | |
| Fish (cod, halibut, rockfish, trout, tuna), 3 oz | 200-400 |
| Pork tenderloin, 3 oz | 370 |
| Beef tenderloin, chicken, turkey, 3 oz | 210 |
Footnote: Before you increase the potassium in your diet or use salt substitutes (which often contain potassium), check with your doctor. People who have kidney problems or who take certain medicines must be careful about how much potassium they consume.
[Source 26 ]Daily and Weekly DASH Diet Eating Plan Goals for a 2,000-Calorie-a-Day Diet
Based on these recommendations, the following tables shows examples of daily and weekly servings that meet DASH diet eating plan targets for a 2,000-calorie-a-day diet.
When following the DASH diet eating plan, it is important to choose foods that are:
- Low in saturated and trans fats
- Rich in potassium, calcium, magnesium, fiber, and protein
- Lower in sodium
Table 6. Daily and Weekly DASH Diet Eating Plan Goals for a 2,000-Calorie-a-Day Diet
| Food Group | Daily Servings | Serving Sizes | Examples and Notes | Significance of Each Food Group to the DASH Eating Pattern |
| Grains* | 06/08/21 | 1 slice bread 1 oz dry cereal** 1/2 cup cooked rice, pasta, or cereal | Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn | Major sources of energy and fiber |
| Vegetables | 04/05/21 | 1 cup raw leafy vegetable 1/2 cup cut-up raw or cooked vegetable 1/2 cup vegetable juice | Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes | Rich sources of potassium, magnesium, and fiber |
| Fruits | 04/05/21 | 1 medium fruit 1/4 cup dried fruit 1/2 cup fresh, frozen, or canned fruit 1/2 cup fruit juice | Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines | Important sources of potassium, magnesium, and fiber |
| Fat-free or low-fat milk and milk products | 02/03/21 | 1 cup milk or yogurt 1 1/2 oz cheese | Fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt | Major sources of calcium and protein |
| Lean meats, poultry, and fish | 6 or less | 1 oz cooked meats, poultry, or fish 1 egg*** | Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry | Rich sources of protein and magnesium |
| Nuts, seeds, and legumes | 4-5 per week | 1/3 cup or 1 1/2 oz nuts 2 Tbsp peanut butter 2 Tbsp or 1/2 oz seeds 1/2 cup cooked legumes (dry beans and peas) | Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas | Rich sources of energy, magnesium, protein, and fiber |
| Fats and oils**** | 02/03/21 | 1 tsp soft margarine 1 tsp vegetable oil 1 Tbsp mayonnaise 2 Tbsp salad dressing | Soft margarine, vegetable oil (such as canola, corn, olive, or safflower), low-fat mayonnaise, light salad dressing | The DASH study had 27 percent of calories as fat, including fat in or added to foods |
| Sweets and added sugars | 5 or less per week | 1 Tbsp sugar 1 Tbsp jelly or jam 1/2 cup sorbet, gelatin 1 cup lemonade | Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar | Sweets should be low in fat |
Footnotes:
* Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
** Serving sizes vary between 1/2 cup and 11/4 cups, depending on cereal type. Check the product’s Nutrition Facts label.
*** Since eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 oz of meat.
**** Fat content changes serving amount for fats and oils. For example, 1 Tbsp of regular salad dressing equals one serving; 1 Tbsp of a low-fat dressing equals one-half serving; 1 Tbsp of a fat-free dressing equals zero servings.
[Source 27 ]DASH Diet Eating Plan—Number of Daily Servings for Other Calorie Levels
When following the DASH diet eating plan, it is important to choose foods that are:
- Low in saturated and trans fats
- Rich in potassium, calcium, magnesium, fiber, and protein
- Lower in sodium
Table 7. DASH Diet Eating Plan—Number of Daily Servings for Other Calorie Levels
| Servings/Day | |||
| Food Groups | 1,600 calories/day | 2,600 calories/day | 3,100 calories/day |
| Grains* | 6 | 10/11/21 | 01/12/13 |
| Vegetables | 03/04/21 | 05/06/21 | 6 |
| Fruits | 4 | 05/06/21 | 6 |
| Fat-free or lowfat milk and milk products | 02/03/21 | 3 | 03/04/21 |
| Lean meats, poultry, and fish | 03/06/21 | 6 | 06/09/21 |
| Nuts, seeds, and legumes | 3/week | 1 | 1 |
| Fats and oils | 2 | 3 | 4 |
| Sweets and added sugars | 0 | less than 2 | less than 2 |
Footnote: * Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
[Source 27 ]Dash Diet Eating Plan
To benefit from the DASH diet eating plan, it is important to consume the appropriate amount of calories to maintain a healthy weight.
The DASH diet eating plan can be used to help you lose weight. To lose weight, follow the DASH eating plan and try to reduce your total daily calories gradually. Find out your daily calorie needs or goals with the Body Weight Planner and calorie chart. Talk with your doctor before beginning any diet or eating plan.
General tips for reducing daily calories include:
- Eat smaller portions more frequently throughout the day.
- Reduce the amount of meat that you eat while increasing the amount of fruits, vegetables, whole grains, or dry beans.
- Substitute low-calorie foods, such as when snacking (choose fruits or vegetables instead of sweets and desserts) or drinking (choose water instead of soda or juice), when possible.
Tips for Following DASH Diet
It’s easy to follow the DASH diet. But it might mean making some changes to how you currently eat. To get started:
- DO NOT try to make changes all at once. It’s fine to change your eating habits gradually.
- To add vegetables to your diet, try having a salad at lunch. Or, add cucumber, lettuce, shredded carrots, or tomatoes to your sandwiches.
- There should always been something green on your plate. It’s fine to use frozen vegetables instead of fresh. Just make sure the package does not contain added salt or fat.
- Add sliced fruit to your cereal or oatmeal for breakfast.
- For dessert, choose fresh fruit or low-fat frozen yogurt instead of high-calorie sweets, such as cakes or pies.
- Choose healthy snacks, such as unsalted rice cakes or popcorn, raw vegetables, or yogurt. Dried fruits, seeds, and nuts also make great snack choices. Just keep these portions small.
- Choose whole grain foods for most grain servings to get added nutrients, such as minerals and fiber. For example, choose whole wheat bread or whole grain cereals.
- Think of meat as part of your meal, instead of the main course. Limit your servings of lean meat to 6 ounces (170 grams) a day. You can have two 3-ounce (85 grams) servings during the day. If you now eat large portions of meats, cut them back gradually by a half or a third at each meal.
- Try these snacks ideas: unsalted rice cakes; nuts mixed with raisins; graham crackers; fat-free and low-fat yogurt and frozen yogurt; popcorn with no salt or butter added; raw vegetables.
- Try cooking without meat at least twice each week. Instead, eat beans, nuts, tofu, or eggs for your protein.
- If you are allergic to nuts, use seeds or legumes (cooked dried beans or peas).
Here’s a look at the recommended servings from each food group for the 2,000-calorie-a-day DASH diet plan.
A) Grains: 6 to 8 servings a day (Note: A standard grain (cereal) serve is about 500kJ).
Grains include bread, cereal, rice and pasta. Examples of one serving of grains include 1 slice whole-wheat bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.
Grains are naturally low in fat. Keep them this way by avoiding butter, cream and cheese sauces.
Focus on whole grains because they have more fiber and nutrients than do refined grains. For instance, use brown rice instead of white rice, whole-wheat pasta instead of regular pasta and whole-grain bread instead of white bread. Look for products labeled “100 percent whole grain” or “100 percent whole wheat.”
B) Vegetables: 4 to 5 servings a day (Note: A standard vegetable serve is about 75g (100–350kJ)).
Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium. Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables.
Don’t think of vegetables only as side dishes — a hearty blend of vegetables served over brown rice or whole-wheat noodles can serve as the main dish for a meal.
Fresh and frozen vegetables are both good choices. When buying frozen and canned vegetables, choose those labeled as low sodium or without added salt.
To increase the number of servings you fit in daily, be creative. In a stir-fry, for instance, cut the amount of meat in half and double up on the vegetables.
C) Fruits: 4 to 5 servings a day (Note: A standard fruit serve is about 150g (350kJ)).
Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they’re packed with fiber, potassium and magnesium and are typically low in fat — coconuts are an exception. Examples of one serving include one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 4 ounces of juice.
Have a piece of fruit with meals and one as a snack, then round out your day with a dessert of fresh fruits topped with a dollop of low-fat yogurt. Leave on edible peels whenever possible. The peels of apples, pears and most fruits with pits add interesting texture to recipes and contain healthy nutrients and fiber.
Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they’re packed with fiber, potassium and magnesium and are typically low in fat — coconuts are an exception. Examples of one serving include one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 4 ounces of juice.
If you choose canned fruit or juice, make sure no sugar is added.
Leave on edible peels whenever possible. The peels of apples, pears and most fruits with pits add interesting texture to recipes and contain healthy nutrients and fiber.
Remember that citrus fruits and juices, such as grapefruit, can interact with certain medications, so check with your doctor or pharmacist to see if they’re OK for you.
D) Dairy: 2 to 3 servings a day (Note: A standard dairy serve is about 500-600kJ).
Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. But the key is to make sure that you choose dairy products that are low fat or fat-free because otherwise they can be a major source of fat and most of it is saturated. Examples of one serving include 1 cup skim or 1 percent milk, 1 cup low fat yogurt, or 1 1/2 ounces part-skim cheese.
Low-fat or fat-free frozen yogurt can help you boost the amount of dairy products you eat while offering a sweet treat. Add fruit for a healthy twist. If you have trouble digesting dairy products, choose lactose-free products or consider taking an over-the-counter product that contains the enzyme lactase, which can reduce or prevent the symptoms of lactose intolerance.
Go easy on regular and even fat-free cheeses because they are typically high in sodium.
E) Lean meat, poultry and fish: 6 servings or fewer a day (Note: A standard lean meat, poultry and fish serve is about 500-600kJ).
Meat can be a rich source of protein, B vitamins, iron and zinc. Choose lean varieties and aim for no more than 6 ounces a day. Cutting back on your meat portion will allow room for more vegetables.
Trim away skin and fat from poultry and meat and then bake, broil, grill or roast instead of frying in fat.
Eat heart-healthy fish, such as salmon, herring and tuna. These types of fish are high in omega-3 fatty acids, which can help lower your total cholesterol.
F) Nuts, seeds and legumes: 4 to 5 servings a week
Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. They’re also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease.
Serving sizes are small and are intended to be consumed only a few times a week because these foods are high in calories. Examples of one serving include 1/3 cup nuts, 2 tablespoons seeds, or 1/2 cup cooked beans or peas.
Nuts sometimes get a bad rap because of their fat content, but they contain healthy types of fat — monounsaturated fat and omega-3 fatty acids. They’re high in calories, however, so eat them in moderation. Try adding them to stir-fries, salads or cereals.
Soybean-based products, such as tofu and tempeh, can be a good alternative to meat because they contain all of the amino acids your body needs to make a complete protein, just like meat.
G) Fats and oils: 2 to 3 servings a day
Fat helps your body absorb essential vitamins and helps your body’s immune system. But too much fat increases your risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by limiting total fat to less than 30 percent of daily calories from fat, with a focus on the healthier monounsaturated fats.
Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
Saturated fat and trans fat are the main dietary culprits in increasing your risk of coronary artery disease. DASH helps keep your daily saturated fat to less than 6 percent of your total calories by limiting use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with foods made from lard, solid shortenings, and palm and coconut oils.
Avoid trans fat, commonly found in such processed foods as crackers, baked goods and fried items.
Read food labels on margarine and salad dressing so that you can choose those that are lowest in saturated fat and free of trans fat.
H) Sweets: 5 servings or fewer a week
You don’t have to banish sweets entirely while following the DASH diet — just go easy on them. Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
When you eat sweets, choose those that are fat-free or low-fat, such as sorbets, fruit ices, jelly beans, hard candy, graham crackers or low-fat cookies.
Artificial sweeteners such as aspartame (NutraSweet, Equal) and sucralose (Splenda) may help satisfy your sweet tooth while sparing the sugar. But remember that you still must use them sensibly. It’s OK to swap a diet cola for a regular cola, but not in place of a more nutritious beverage such as low-fat milk or even plain water.
Cut back on added sugar, which has no nutritional value but can pack on calories.
DASH diet: Alcohol and caffeine
Drinking too much alcohol can increase blood pressure. The Dietary Guidelines for Americans recommends that men limit alcohol to no more than two drinks a day and women to one or less.
The DASH diet doesn’t address caffeine consumption. The influence of caffeine on blood pressure remains unclear. But caffeine can cause your blood pressure to rise at least temporarily. If you already have high blood pressure or if you think caffeine is affecting your blood pressure, talk to your doctor about your caffeine consumption.
Your Guide to Lowering Your Blood Pressure and Weight Loss With DASH Diet— A Week With the DASH Eating Plan
Here is a week of menus from the DASH eating plan. The menus allow you to have a daily sodium level of either 2,300 mg or, by making the noted changes, 1,500 mg. You’ll also find that the menus sometimes call for you to use lower sodium, low-fat, fat-free, or reduced fat versions of products.
The menus are based on 2,000 calories a day—serving sizes should be increased or decreased for other calorie levels. To ease the calculations, some of the serving sizes have been rounded off. Also, some items may be in too small a quantity to have a listed food group serving. Recipes for starred items are given on the later pages. Some of these recipes give changes that can be used to lower their sodium level. Use the changes if you want to follow the DASH eating plan at 1,500 milligrams of sodium per day.
Abbreviations:
oz = ounce
tsp = teaspoon
Tbsp = tablespoon
g = gram
mg = milligram
Table 8. A Week With the DASH Eating Plan
| Day One Breakfast | |||||||||||
| Number of Servings by DASH Food Group | |||||||||||
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 3/4 cup bran flakes cereal: | 220 | 3/4 cup shredded wheat cereal | 1 | 1 | |||||||
| 1 medium banana | 1 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| 1 slice whole wheat bread: | 149 | 1 | |||||||||
| 1 tsp soft (tub) margarine | 26 | 1 tsp unsalted soft (tub) margarine | 0 | 1 | |||||||
| 1 cup orange juice | 5 | 2 | |||||||||
| Lunch | |||||||||||
| 3/4 cup chicken salad: | 179 | Remove salt from the recipe | 120 | 3 | |||||||
| 2 slices whole wheat bread | 299 | 2 | |||||||||
| 1 Tbsp Dijon mustard | 373 | 1 Tbsp regular mustard | 175 | 1 | |||||||
| salad: | |||||||||||
| 1/2 cup fresh cucumber slices | 1 | 1 | |||||||||
| 1/2 cup tomato wedges | 5 | 1 | |||||||||
| 1 Tbsp sunflower seeds | 0 | 1/2 | |||||||||
| 1 tsp Italian dressing, low calorie | 43 | ||||||||||
| 1/2 cup fruit cocktail, juice pack | 5 | 1 | |||||||||
| Dinner | |||||||||||
| 3 oz beef, eye of the round: | 35 | 3 | |||||||||
| 2 Tbsp beef gravy, fat-free | 165 | ||||||||||
| 1 cup green beans, sautéed with: | 12 | 2 | |||||||||
| 1/2 tsp canola oil | 0 | 1/2 | |||||||||
| 1 small baked potato: | 14 | 1 | |||||||||
| 1 Tbsp sour cream, fat-free | 21 | ||||||||||
| 1 Tbsp grated natural cheddar cheese, reduced fat | 67 | 1 Tbsp natural cheddar cheese, reduced fat, low sodium | 1 | ||||||||
| 1 Tbsp chopped scallions | 1 | ||||||||||
| 1 small whole wheat roll: | 148 | 1 | |||||||||
| 1 tsp soft (tub) margarine | 26 | 1 tsp unsalted soft (tub) margarine | 0 | 1 | |||||||
| 1 small apple | 1 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| Snacks | |||||||||||
| 1/3 cup almonds, unsalted | 0 | 1 | |||||||||
| 1/4 cup raisins | 4 | 1 | |||||||||
| 1/2 cup fruit yogurt, fat-free, no sugar added | 86 | 1/2 | |||||||||
| Totals | |||||||||||
| Totals | 2,101 | 1,507 | 5 | 5 | 6 | 2 1/2 | 6 | 1 1/2 | 3 1/2 | 0 | |
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 2,062 | 2,037 |
| Total fat | 63 g | 59 g |
| Calories from fat | 28% | 26 % |
| Saturated fat | 13 g | 12 g |
| Calories from saturated fat | 6 % | 5 % |
| Cholesterol | 155 mg | 155 mg |
| Sodium | 2,101 mg | 1,507 mg |
| Carbohydrate | 284 g | 284 g |
| Protein | 114 g | 115 g |
| Calcium | 1,220 mg | 1,218 mg |
| Magnesium | 594 mg | 580 mg |
| Potassium | 4,909 mg | 4,855 mg |
| Fiber | 37 g | 36 g |
| Breakfast | |||||||||||
| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 1/2 cup instant oatmeal | 54 | 1/2 cup regular oatmeal with 1 tsp cinnamon | 5 | 1 | |||||||
| 1 mini whole wheat bagel: | 84 | 1 | |||||||||
| 1 Tbsp peanut butter | 81 | 1/2 | |||||||||
| 1 medium banana | 1 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| Lunch | |||||||||||
| chicken breast sandwich: | |||||||||||
| 3 oz chicken breast, skinless | 65 | 3 | |||||||||
| 2 slices whole wheat bread | 200 | 2 | |||||||||
| 1 slice (3/4 oz) natural cheddar cheese, reduced fat | 202 | 1 slice (3/4 oz) natural Swiss cheese, low sodium | 3 | 1/2 | |||||||
| 1 large leaf romaine lettuce | 1 | 1/4 | |||||||||
| 2 slices tomato | 2 | 1/2 | |||||||||
| 1 Tbsp mayonnaise, low-fat | 101 | 1 | |||||||||
| 1 cup cantaloupe chunks | 26 | 2 | |||||||||
| 1 cup apple juice | 21 | 2 | |||||||||
| Dinner | |||||||||||
| 1 cup spaghetti: | 1 | 2 | |||||||||
| 3/4 cup vegetarian spaghetti sauce | 479 | Substitute low-sodium tomato paste (6 oz) | 253 | 1 1/2 | |||||||
| 3 Tbsp Parmesan cheese | 287 | 1/2 | |||||||||
| spinach salad: | |||||||||||
| 1 cup fresh spinach leaves | 24 | 1 | |||||||||
| 1/4 cup fresh carrots, grated | 19 | 1/2 | |||||||||
| 1/4 cup fresh mushrooms, sliced | 1 | 1/2 | |||||||||
| 1 Tbsp vinaigrette dressing | 1 | 1/2 | |||||||||
| 1/2 cup corn, cooked from frozen | 1 | 1 | |||||||||
| 1/2 cup canned pears, juice pack | 5 | 1 | |||||||||
| Snacks | |||||||||||
| 1/3 cup almonds, unsalted | 0 | 1 | |||||||||
| 1/4 cup dried apricots | 3 | 1 | |||||||||
| 1 cup fruit yogurt, fat-free, no sugar added | 173 | 1 | |||||||||
| Totals | |||||||||||
| Totals | 2,035 | 1,560 | 6 | 5 1/4 | 7 | 3 | 3 | 1 1/2 | 1 1/2 | 0 | |
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 2,027 | 2,078 |
| Total fat | 64 g | 68 g |
| Calories from fat | 28% | 30 % |
| Saturated fat | 13 g | 16 g |
| Calories from saturated fat | 6 % | 7 % |
| Cholesterol | 114 mg | 129 mg |
| Sodium | 2,035 mg | 1,560 mg |
| Carbohydrate | 288 g | 290 g |
| Protein | 99 g | 100 g |
| Calcium | 1,370 mg | 1,334 mg |
| Magnesium | 535 mg | 542 mg |
| Potassium | 4,715 mg | 4,721 mg |
| Fiber | 34 g | 34 g |
| Breakfast | |||||||||||
| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 3/4 cup bran flakes cereal: | 220 | 2 cups puffed wheat cereal | 1 | 1 | |||||||
| 1 medium banana | 1 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| 1 slice whole wheat bread: | 149 | 1 | |||||||||
| 1 tsp soft (tub) margarine | 26 | 1 tsp unsalted soft (tub) margarine | 0 | 1 | |||||||
| 1 cup orange juice | 6 | 2 | |||||||||
| Lunch | |||||||||||
| beef barbeque sandwich: | |||||||||||
| 2 oz beef, eye of round | 26 | 2 | |||||||||
| 1 Tbsp barbeque sauce | 156 | ||||||||||
| 2 slices (11/2 oz) natural cheddar cheese, reduced fat | 405 | 11/2 oz natural cheddar cheese, reduced fat, low sodium | 9 | 1 | |||||||
| 1 hamburger bun | 183 | 2 | |||||||||
| 1 large leaf romaine lettuce | 1 | 1/4 | |||||||||
| 2 slices tomato | 2 | 1/2 | |||||||||
| 1 cup new potato salad | 17 | 2 | |||||||||
| 1 medium orange | 0 | 1 | |||||||||
| Dinner | |||||||||||
| 3 oz cod: | 70 | 3 | |||||||||
| 1 tsp lemon juice | 1 | ||||||||||
| 1/2 cup brown rice | 5 | 1 | |||||||||
| 1 cup spinach, cooked from frozen, sautéed with: | 184 | 2 | |||||||||
| 1 tsp canola oil | 0 | 1 | |||||||||
| 1 Tbsp almonds, slivered | 0 | 1/4 | |||||||||
| 1 small cornbread muffin, made with oil: | 119 | 1 | |||||||||
| 1 tsp soft (tub) margarine | 26 | 1 tsp unsalted soft (tub) margarine | 0 | 1 | |||||||
| Snacks | |||||||||||
| 1 cup fruit yogurt, fat-free, no added sugar: | 173 | 1 | |||||||||
| 1 Tbsp sunflower seeds, unsalted | 0 | 1/2 | |||||||||
| 2 large graham cracker rectangles: | 156 | ||||||||||
| 1 Tbsp peanut butter | 81 | 1/2 | |||||||||
| Totals | |||||||||||
| Totals | 2,114 | 1,447 | 7 | 4 3/4 | 4 | 3 | 5 | 1 1/4 | 3 | 0 | |
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 1,997 | 1,995 |
| Total fat | 56 g | 52 g |
| Calories from fat | 25 % | 24 % |
| Saturated fat | 12 g | 11 g |
| Calories from saturated fat | 6 % | 5 % |
| Cholesterol | 140 mg | 140 mg |
| Sodium | 2,114 mg | 1,447 mg |
| Carbohydrate | 289 g | 283 g |
| Protein | 103 g | 104 g |
| Calcium | 1,537 mg | 1,524 mg |
| Magnesium | 630 mg | 598 mg |
| Potassium | 4,676 mg | 4,580 mg |
| Fiber | 34 g | 31 g |
| Breakfast | |||||||||||
| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 1 slice whole wheat bread: | 149 | 1 | |||||||||
| 1 tsp soft (tub) margarine | 26 | 1 tsp unsalted soft (tub) margarine | 0 | 1 | |||||||
| 1 cup fruit yogurt, fat-free, no added sugar | 173 | 1 | |||||||||
| 1 medium peach | 0 | 1 | |||||||||
| 1/2 cup grape juice | 4 | 1 | |||||||||
| Lunch | |||||||||||
| ham and cheese sandwich: | |||||||||||
| 2 oz ham, low-fat, low sodium | 549 | 2 oz roast beef tenderloin | 23 | 2 | |||||||
| 1 slice (3/4 oz) natural cheddar cheese, reduced fat | 202 | 1 slice (3/4 oz) natural cheddar cheese, reduced fat, low sodium | 4 | 1/2 | |||||||
| 2 slices whole wheat bread | 299 | 2 | |||||||||
| 1 large leaf romaine lettuce | 1 | 1/4 | |||||||||
| 2 slices tomato | 2 | 1/2 | |||||||||
| 1 Tbsp mayonnaise, low-fat | 101 | 1 | |||||||||
| 1 cup carrot sticks | 84 | 2 | |||||||||
| Dinner | |||||||||||
| chicken and Spanish rice | 341 | substitute low-sodium tomato sauce (4 oz) | 215 | 1 | 3 | ||||||
| 1 cup green peas, sautéed with: | 115 | 2 | |||||||||
| 1 tsp canola oil | 0 | 1 | |||||||||
| 1 cup cantaloupe chunks | 26 | 2 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| Snacks | |||||||||||
| 1/3 cup almonds, unsalted | 0 | 1 | |||||||||
| 1 cup apple juice | 21 | 2 | |||||||||
| 1/4 cup apricots | 3 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| Totals | |||||||||||
| Totals | 2,312 | 1,436 | 4 | 4 3/4 | 7 | 3 1/2 | 5 | 1 | 3 | 0 | |
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 2,024 | 2,045 |
| Total fat | 59 g | 59 g |
| Calories from fat | 26% | 26 % |
| Saturated fat | 12 g | 12 g |
| Calories from saturated fat | 5% | 5 % |
| Cholesterol | 148 mg | 150 mg |
| Sodium | 2,312 mg | 1,436 mg |
| Carbohydrate | 279 g | 278 g |
| Protein | 110 g | 116 g |
| Calcium | 1,417 mg | 1,415 mg |
| Magnesium | 538 mg | 541 mg |
| Potassium | 4,575 mg | 4,559 mg |
| Fiber | 35 g | 35 g |
| Breakfast | |||||||||||
| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 1 cup whole grain oat rings cereal: | 273 | 1 cup frosted shredded wheat | 4 | 1 | |||||||
| 1 medium banana | 1 | 1 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| 1 medium raisin bagel: | 272 | 2 | |||||||||
| 1 Tbsp peanut butter | 81 | 1 Tbsp peanut butter, unsalted | 3 | 1/2 | |||||||
| 1 cup orange juice | 5 | 2 | |||||||||
| Lunch | |||||||||||
| tuna salad plate: | |||||||||||
| 1/2 cup tuna salad | 171 | 3 | |||||||||
| 1 large leaf romaine lettuce | 1 | 1/4 | |||||||||
| 1 slice whole wheat bread | 149 | 6 whole wheat crackers, low sodium | 53 | 1 | |||||||
| cucumber salad: | |||||||||||
| 1 cup fresh cucumber slices | 2 | 2 | |||||||||
| 1/2 cup tomato wedges | 5 | 1 | |||||||||
| 1 Tbsp vinaigrette dressing | 133 | 2 Tbsp yogurt dressing, fat-free | 66 | 1 | |||||||
| 1/2 cup cottage cheese, low-fat: | 459 | 1/4 | |||||||||
| 1/2 cup canned pineapple, juice pack | 1 | 1 | |||||||||
| 1 Tbsp almonds, unsalted | 0 | 1/4 | |||||||||
| Dinner | |||||||||||
| 3 oz turkey meatloaf | 205 | substitute low-sodium ketchup | 74 | 3 | |||||||
| 1 small baked potato: | 14 | 1 | |||||||||
| 1 Tbsp sour cream, fat-free | 21 | 1 | |||||||||
| 1 Tbsp natural cheddar cheese, reduced fat, grated | 67 | 1 Tbsp natural cheddar cheese, reduced fat, and low sodium | 1 | ||||||||
| 1 scallion stalk, chopped | 1 | ||||||||||
| 1 cup collard greens, sautéed with: | 85 | 2 | |||||||||
| 1 tsp canola oil | 0 | ||||||||||
| 1 small whole wheat roll | 148 | 6 small melba toast crackers, unsalted | 1 | 1 | |||||||
| 1 medium peach | 0 | 1 | |||||||||
| Snacks | |||||||||||
| 1 cup fruit yogurt, fat-free, no added sugar | 173 | 1 | |||||||||
| 2 Tbsp sunflower seeds, unsalted | 0 | 1 | |||||||||
| Totals | |||||||||||
| Totals | 2,373 | 1,519 | 5 | 6 1/4 | 5 | 2 1/4 | 6 | 1 3/4 | 2 | 0 | |
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 1,976 | 2,100 |
| Total fat | 57 g | 52 g |
| Calories from fat | 26% | 22% |
| Saturated fat | 11 g | 11 g |
| Calories from saturated fat | 5% | 5% |
| Cholesterol | 158 mg | 158 mg |
| Sodium | 2,373 mg | 1,519 mg |
| Carbohydrate | 275 g | 314 g |
| Protein | 111 g | 114 g |
| Calcium | 1,470 mg | 1,412 mg |
| Magnesium | 495 mg | 491 mg |
| Potassium | 4,769 mg | 4,903 mg |
| Fiber | 30 g | 31 g |
| Breakfast | |||||||||||
| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 1 low-fat granola bar | 81 | 1 | |||||||||
| 1 medium banana | 1 | 1 | |||||||||
| 1/2 cup fruit yogurt, fat-free, no sugar added | 86 | 1/2 | |||||||||
| 1 cup orange juice | 5 | 2 | |||||||||
| 1 cup low-fat milk | 107 | 1 | |||||||||
| Lunch | |||||||||||
| turkey breast sandwich: | |||||||||||
| 3 oz turkey breast | 48 | 3 | |||||||||
| 2 slices whole wheat bread | 299 | 2 | |||||||||
| 1 large leaf romaine lettuce | 1 | 1/4 | |||||||||
| 2 slices tomato | 2 | 1/2 | |||||||||
| 2 tsp mayonnaise, low-fat | 67 | 2/3 | |||||||||
| 1 Tbsp Dijon mustard | 373 | 1 Tbsp regular mustard | 175 | ||||||||
| 1 cup steamed broccoli, cooked from frozen | 11 | 2 | |||||||||
| 1 medium orange | 0 | 1 | |||||||||
| Dinner | |||||||||||
| 3 oz spicy baked fish | 50 | 3 | |||||||||
| 1 cup scallion rice | 18 | 2 | |||||||||
| spinach sauté: | |||||||||||
| 1/2 cup spinach, cooked from frozen, sautéed with: | 92 | 1 | |||||||||
| 2 tsp canola oil | 0 | 2 | |||||||||
| 1 Tbsp almonds, slivered, unsalted | 0 | 1/4 | |||||||||
| 1 cup carrots, cooked from frozen | 84 | 2 | |||||||||
| 1 small whole wheat roll: | 148 | 1 | |||||||||
| 1 tsp soft (tub) margarine | 26 | 1 | |||||||||
| 1 small cookie | 60 | 1 | |||||||||
| Snacks | |||||||||||
| 2 Tbsp peanuts, unsalted | 1/2 | ||||||||||
| 1 cup low-fat milk | |||||||||||
| 1/4 cup dried apricots | |||||||||||
| Totals | |||||||||||
| Totals | 1,671 | 1,472 | 6 | 5 3/4 | 5 | 2 1/2 | 6 | 3/4 | 3 2/3 | 1 | |
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 1,939 | 1,935 |
| Total fat | 58 g | 57 g |
| Calories from fat | 27% | 27 % |
| Saturated fat | 12 g | 12 g |
| Calories from saturated fat | 6% | 6% |
| Cholesterol | 171 mg | 171 mg |
| Sodium | 1,671 mg | 1,472 mg |
| Carbohydrate | 268 g | 268 g |
| Protein | 105 g | 105 g |
| Calcium | 1,210 mg | 1,214 mg |
| Magnesium | 548 mg | 545 mg |
| Potassium | 4,710 mg | 4,710 mg |
| Fiber | 36 g | 36 g |
| Breakfast | |||||||||||
| Number of Servings by DASH Food Group | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2,300 mg Sodium Menu | Sodium (mg) | Substitution To Reduce Sodium to 1,500 mg | Sodium (mg) | Grains | Vegetables | Fruits | Milk Products | Meats, fish, and poultry | Nuts, seeds, and legumes | Fats and oils | Sweets and added sugars |
| 1 cup whole grain oat rings: | 273 | 1 cup regular oatmeal | 5 | ||||||||
| 1 medium banana | 1 | ||||||||||
| 1 cup low-fat milk | 107 | ||||||||||
| 1 cup fruit yogurt, fat-free, no sugar added | 173 | ||||||||||
| Lunch | |||||||||||
| tuna salad sandwich: | |||||||||||
| 1/2 cup tuna, drained, rinsed | 39 | ||||||||||
| 1 Tbsp mayonnaise, low-fat | 101 | ||||||||||
| 1 large leaf romaine lettuce | 1 | ||||||||||
| 2 slices tomato | 2 | ||||||||||
| 2 slices whole wheat bread | 299 | ||||||||||
| 1 medium apple | 1 | ||||||||||
| 1 cup low-fat milk | 107 | ||||||||||
| Dinner | |||||||||||
| 1/6 recipe zucchini lasagna: | 368 | substitute cottage cheese, low-fat, no salt added | 165 | ||||||||
| salad: | |||||||||||
| 1 cup fresh spinach leaves | 24 | ||||||||||
| 1 cup tomato wedges | 9 | ||||||||||
| 2 Tbsp croutons, seasoned | 62 | ||||||||||
| 1 Tbsp vinaigrette dressing, reduced calorie | 133 | 1 Tbsp low-sodium vinaigrette dressing | 1 | ||||||||
| 1 Tbsp sunflower seeds | 0 | ||||||||||
| 1 small whole wheat roll: | 148 | ||||||||||
| 1 tsp soft (tub) margarine | 45 | 1 tsp unsalted soft (tub) margarine | 0 | ||||||||
| 1 cup grape juice | 8 | ||||||||||
| Snacks | |||||||||||
| 1/3 cup almonds, unsalted | 0 | ||||||||||
| 1/4 cup dry apricots | 3 | ||||||||||
| 6 whole wheat crackers | 166 | ||||||||||
| Totals | |||||||||||
| Totals | 2,069 | 1,421 | |||||||||
| Sodium Level | ||
|---|---|---|
| Nutrients Per Day | 2,300 mg | 1,500 mg |
| Calories | 1,993 | 1,988 |
| Total fat | 64 g | 60 g |
| Calories from fat | 29 % | 27 % |
| Saturated fat | 13 g | 13 g |
| Calories from saturated fat | 6% | 6% |
| Cholesterol | 71 mg | 72 mg |
| Sodium | 2,069 mg | 1,421 mg |
| Carbohydrate | 283 g | 285 g |
| Protein | 93 g | 97 g |
| Calcium | 1,616 mg | 1,447 mg |
| Magnesium | 537 mg | 553 mg |
| Potassium | 4,693 mg | 4,695 mg |
| Fiber | 32 g | 33 g |
Summary
The DASH diet eating plan is just one key part of a heart-healthy lifestyle, and combining it with other lifestyle changes such as physical activity can help you control your blood pressure and LDL-cholesterol for life.
To help prevent and control high blood pressure:
- Be physically active.
- Maintain a healthy weight.
- Limit alcohol intake.
- Manage and cope with stress.
Other lifestyle changes can improve your overall health, such as:
- If you smoke, quit.
- Get plenty of sleep (7-9 hours/day).
To help make lifelong lifestyle changes, try making one change at a time and add another when you feel that you have successfully adopted the earlier changes. When you practice several healthy lifestyle habits, you are more likely to achieve and maintain healthy blood pressure, healthy body weight and cholesterol levels.
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- National Institutes of Health. National Heart, Blood and Lung Institute. Description of the DASH Eating Plan. https://www.nhlbi.nih.gov/health/health-topics/topics/dash[↩]
- National Institutes of Health. National Heart, Blood and Lung Institute. Your Guide To Lowering Your Blood Pressure With DASH. https://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf[↩]
- Sacks FM, Svetkey LP, Vollmer WM, Appel LJ, Bray GA, Harsha D, Obarzanek E, Conlin PR, Miller ER 3rd, Simons-Morton DG, Karanja N, Lin PH; DASH-Sodium Collaborative Research Group. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. DASH-Sodium Collaborative Research Group. N Engl J Med. 2001 Jan 4;344(1):3-10. doi: 10.1056/NEJM200101043440101[↩]
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- F.M. Sacks, L.P. Svetkey, W.M. Vollmer, et al.Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) DietN Engl J Med, 344 (2001), pp. 3-10[↩][↩]
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- National Institutes of Health. National Heart, Blood and Lung Institute. NHLBI Study Finds DASH Diet And Reduced Sodium Lowers Blood Pressure For All. https://www.nhlbi.nih.gov/news/press-releases/2001/nhlbi-study-finds-dash-diet-and-reduced-sodium-lowers-blood-pressure-for-all[↩]
- National Institutes of Health. National Heart, Lung and Blood Institute. PREMIER Study. https://www.nhlbi.nih.gov/research/resources/obesity/completed/premier.htm[↩][↩]
- Appel LJ, Champagne CM, Harsha DW, et al. Effects of comprehensive lifestyle modification on blood pressure control: main results of the PREMIER clinical trial. JAMA 2003;289:2083-93. [↩][↩]
- Blumenthal JA, Babyak MA, Hinderliter A, Watkins LL, Craighead L, Lin PH, Caccia C, Johnson J, Waugh R, Sherwood A. Effects of the DASH diet alone and in combination with exercise and weight loss on blood pressure and cardiovascular biomarkers in men and women with high blood pressure: the ENCORE study. Arch Intern Med. 2010 Jan 25;170(2):126-35. PMID: 20101007. https://www.ncbi.nlm.nih.gov/pubmed/20101007[↩]
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- BMI Calculator Adults. https://www.cdc.gov/healthyweight/assessing/bmi/adult_BMI/english_bmi_calculator/bmi_calculator.html[↩]
- BMI Calculator Children. https://nccd.cdc.gov/dnpabmi/Calculator.aspx[↩]
- Body Weight Planner. https://www.supertracker.usda.gov/bwp/index.html[↩]
- ChooseMyPlate. https://www.choosemyplate.gov/[↩]
- https://supertracker.usda.gov/[↩][↩][↩][↩][↩][↩][↩][↩][↩]
- U.S. National Library of Medicine. Medline Plus. Understanding the DASH diet. https://medlineplus.gov/ency/patientinstructions/000784.htm[↩]
- National Institutes of Health. National Heart, Blood and Lung Institute. Following the DASH Eating Plan. https://www.nhlbi.nih.gov/health/health-topics/topics/dash/followdash[↩]
- SuperTracker: https://www.supertracker.usda.gov/[↩][↩]
- National Institutes of Health. National Heart, Blood and Lung Institute. Your Guide to Lowering Your Blood Pressure With DASH. https://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-how-to[↩]
- National Institutes of Health. National Heart, Lung and Blood Institute. Your Guide to Lowering Your Blood Pressure With DASH. https://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-how-to[↩][↩]
- National Institutes of Health. National Heart, Lung and Blood Institute. Your Guide to Lowering Your Blood Pressure With DASH — A Week With the DASH Eating Plan. https://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-week-dash-html[↩]
