Table of Contents

I. The DASH Diet II. Sample Menu III. Recipes

DASH Diet : 100 Recipes by Sarah Smith Smashwords Edition Copyright 2010 Sarah Smith The DASH Diet diet plan was created by National Lung, Blood, and Heart Institute. National Lung, Blood, and Heart Institute does not endorse, promote, review, or warrant the accuracy of the products or services.

DISCLAIMER This is written as a source of information only. This is intended to supplement, not substitute, the interventions of an experienced, professional healthcare practioner. The author and the publisher disclaim any liability for any adverse effects arising the use or application of the information contained herein.

I. The DASH Diet

Key Points

Eating more fruits, vegetables, and low-fat dairy foods

Cutting back on foods that are high in saturated fat, cholesterol, and total fat

Eating more whole grain products, fish, poultry, and nuts

Eating less red meat and sweets

Eating foods that are rich in magnesium, potassium, and calcium

What to Eat

What Not to Eat

Description

DASH stands for Dietary Approaches to Stop Hypertension. 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.

The following is a list of food groups and suggested serving amounts for the DASH diet:

Grains: 7-8 daily servings

Vegetables: 4-5 daily servings

Fruits: 4-5 daily servings

Low-fat or fat-free dairy products: 2-3 daily servings

Meat, poultry and fish: 2 or less daily servings

Nuts, seeds, and dry beans: 4-5 servings per week

Fats and oils: 2-3 daily servings

Sweets: try to limit to less than 5 servings per week

Here are foods that are not allowed while on the DASH diet:

Sweets

Red meat

Foods high in salt content like chips, pickles, soy sauce, processed foods, and junk foods.

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