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DASH Diet forHigh Blood Pressure
Island Internists
Basic Goals of DASH
• Limit intake of saturated fats and cholesterol• Limit salt/sodium intake• Increase intake of foods that have nutrients
that are expected to lower blood pressure like potassium, calcium and magnesium
• Increase intake of protein and fiber
What to Eatbased on 2000 diet
Preferably whole grains
• 6-8 servings a day• Choose whole wheat
breads and pasta• Choose brown rice
• Examples• 1 slice of bread• 1 oz. dry cereal• ½ cup of cooked rice
pasta or cereal
What to Eat
Vegetables
• 4-5 servings per day
• Broccoli, carrots , collards, green beans, kale , spinach, tomatoes, potatoes
• Examples of 1 serving
• 1 cup of raw leafy vegetables
• ½ cup cut up raw or cooked vegetable
• ½ cup of vegetable juice
What to Eat
Fruits
• 4-5 servings per day
• Apples, apricots, bananas, dates, grapes, oranges, grapefruit, mangoes, melons, peaches, strawberries, raisins, pineapple
• Examples of one serving
• 1 medium fruit• ½ cup of dried fruit• ½ cup fresh, frozen or
canned fruit• ½ cup of fruit juice
What to Eat
• Fat Free or low fat milk and milk products
• 2-3 servings a day
• Choose skim or low fat milk, cheese and yogurt
• Examples of one serving
• 1 cup (8 oz) milk or yogurt
• 1 ½ oz cheese
What to Eat
• Lean meats, poultry and fish
• 6 or less servings per day
• Trim away fat from meat
• Broil or roast meat• Remove skin from
poultry
• Examples of one serving
1 oz cooked meats, poultry or fish
1 egg (no more that 4 eggs per week)
What to Eat
• Nuts, seeds and legumes
• 4-5 servings per WEEK
• Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas
• Examples of one serving
• 1/3 cup or 1 ½ oz nuts• 2 tbsp peanut butter• 2 tbsp of ½ oz seeds• ½ cup cooked legumes
(dry beans and peas)
What to Eat
• Fats and Oils
• 2-3 servings per day
• Soft margarine, vegetable oil(such as canola, corn, olive or safflower), low fat mayonnaise, light salad dressing
• Examples of one serving
• 1 tsp of soft margarine• 1 tsp of vegetable oil• 1 tbsp of mayonnaise• 2 tbsp salad dressing
What to Eat
• Sweets and added sugars
• 5 or less per WEEK• Fruit flavored gelatin,
fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar
• Examples of one serving
• 1 tbsp sugar• 1 tbsp jelly or jam• ½ cup sorbet, gelatin• 1 cup lemonade
For your Good Health!!*information from the U.S
Department of Health and Human Services
NIH Publication No. 06-4082 : April 2006