DASH Diet for Hypertension   (DASH- Dietary Approaches to Stop Hypertension)      back

DASH diet is not a weight loss diet but an overall healthful approach to improving blood pressure.

When a DASH diet was used in a randomized clinical trial it had similar effect to a mild blood pressure medication.

How to follow a DASH diet?

1. Vegetables 4-5 servings a day (Potatoes don’t count)

2. Fruits 4-5 servings a day  (not fruit juice)

3.  Daily intake of legumes:  Beans, kidney beans, butter beans, pinto beans, split peas, lentils, nuts (unsalted, no added oil)   Examples: walnuts, almonds.

4. Whole grains breads and pasta

Whole wheat:  breads and pasta

Whole oats: Example oatmeal and Cheerios

Brown rice

Barley, rye

5. Fish, lean meats, poultry

6. Oils: olive or canola oil are examples.

7. Use fat-free or low fat milk products. Milk and yogurt ( ≤ 1% fat), or 1½ oz. cheese) 

8. Limit sweets and added sugars (5 or less per week)

Nutrition