The DASH Diet Dietary Approaches to Stop Hypertension The plan also focuses on lowering salt (DASH) is an eating plan that originally was intake to less than 2,300 milligrams (mg) per created to lower blood pressure but also is day. Even lower salt intake (1,500 mg per “heart healthy” and lowers risk of heart day) can lower blood pressure even more. attack and stroke. The DASH plan is high in The DASH eating plan below is based on fruits and vegetables, whole grains, low-fat 2,000 calories per day. dairy and protein that is low in saturated fat and cholesterol. Daily Food Group Serving Size Examples Servings 1 slice whole grain bread 100% whole wheat bread, ½ cup cooked oatmeal, oat 100% whole wheat pasta, Grains and bran old-fashioned or rolled oats, 6-8 starches ½ whole grain English muffin brown and wild rice, barley, 1/2 cup cooked rice, pasta or quinoa, farro, potatoes, sweet starchy vegetable potatoes, peas, corn Brussel sprouts, green beans, 1 cup leafy or raw vegetables carrots, zucchini, tomatoes, ½ cup cooked vegetables Vegetables 4-5 broccoli, bell peppers, 4-6 oz low sodium vegetable cauliflower, spinach, snap peas, juice etc. 1 medium fruit Berries, melon, apples, oranges, 1/2 banana grapefruit, bananas, dried Fruit 4-5 15 grapes apricots, raisins, peaches, pears, 2 Tbsp dried fruit plums, pineapple, mango, prunes, ½ cup fresh cut or frozen fruit kiwi, etc. Skim or 1% milk, non-fat plain or Greek yogurt, Dairy foods, 8 oz. (1 cup) milk part-skim or low-fat cheeses. low-fat or 2-3 6 oz. (1 cup) yogurt Those who choose not to eat dairy non-fat 1 ½ oz cheese can substitute non-dairy alternatives like unsweetened soy, pea, or almond milk. Skinless poultry; white meat Salmon, tuna, sardines, cod, etc. 3 oz cooked chicken, turkey, Round or loin cuts of beef, Lean meat, fish, or lean meat venison, pork, and lamb 6 oz or poultry, fish 1 egg (no more than 4 yolks Roast broil or grill meats. less per week) Soy-based options (i.e. tofu and tempeh) can be alternatives to meat. Lean meat, poultry, fish 2 egg whites can be used in place cont. of 1 whole egg. Almonds, walnuts, peanuts, pistachios, pecans, mixed nuts, ¼ cup or 1 oz nuts sunflower seeds, pumpkin seeds, Nuts, seeds, 4-5 2 Tbsp nut butter lentils, kidney beans, black beans, dry beans weekly 2 Tbsp or ½ oz seeds chickpeas, split peas, etc. ½ cup cooked beans Choose dry beans over canned if possible; otherwise choose “low sodium,” drain, and rinse beans. 1 tsp. vegetable oil 1 tsp. tub margarine or buttery spread Olive, avocado, peanut, canola 1 Tbsp mayonnaise made with oils. Fats and oils 2-3 olive oil Choose spreads and dressings 1-2 Tbsp oil-based (or yogurt- based on these oils. based) salad dressing ¼ avocado 10 olives 1 Tbsp sugar, jelly, jam, honey, maple syrup, or agave Fresh fruit is the best choice when 3 pieces hard candy you want something sweet. Try Sweets <5 weekly ½ cup non-fat or low-fat frozen fruits such as grapes or frozen yogurt or ice cream homemade frozen fruit sorbet. 1/2 cup sorbet or gelatin 1 oz dark chocolate Getting Started • If you don’t eat fruit now or only 1. Change gradually and focus on small have juice at breakfast, add a serving steps to big change. of fruit to your meals, snack or dessert. 2. Add more fruit and vegetables to your day. 3. Aim for 3 servings of dairy or non- • Keep fruits and vegetables on hand. dairy alternatives per day. Use fresh, frozen, canned, or dried. • Slowly switch to fat-free and low-fat Try ready-to-eat items such as pre- dairy products and work your way to peeled carrots, baby carrots, three servings a day. prewashed salad mix, individual- • Non-dairy alternatives (i.e. soy milk, sized cans of fruit packed in their nut milk) should be unsweetened. own juice. • For example, drink milk with lunch • If you now eat one or two vegetables or dinner, instead of soda, sugar- a day, add a serving at lunch and sweetened tea, or alcohol. another at dinner to reach 4-5 servings per day. • Choose low-fat (1%) or fat-free 6. DASH your way to healthy weight. (skim) milk to reduce your intake of Simple Ways to Save Calories saturated fat, cholesterol and • Have fruit or raw vegetables for a calories. snack instead of chips, crackers, or sweets. 4. Treat meat and poultry as one part of • Eat 1/4 cup of dried apricots instead the whole meal, instead of the focus. of a 2-ounce bag of pork rinds. • Limit portions to 6 ounces a day (2 • Have a lean hamburger that weighs 3 servings). Three ounces of red meat ounces instead of 6 ounces. Add a and poultry is about the size of a 1/2 cup serving of carrots and a 1/2 deck of cards. If you eat more than cup serving of cucumbers instead of this, slowly cut the amount of meat chips or fries. by half or a third at each meal. • Instead of 5 ounces of chicken, have • Include two or more vegetarian-style a stir fry with 3 ounces of chicken (meatless) meals each week. and add an extra cup of cooked • Add fruit and vegetables, whole vegetables. Use a small amount of grains and beans to meals to get full vegetable oil. without lots of meat. • Add an extra serving of vegetables to • Try casseroles, pastas, stir-fry dishes, your meal to make ½ of your plate with less meat and include more vegetables instead of having large vegetables, beans, or tofu. portions of grains, starches, or meat. • Try fresh fruit for dessert instead of a 5. Shake the salt habit. cookie, cake, pie, or ice cream. • Add no salt at the table and use half • Consider using low fat or fat-free the usual amount (or less) when dairy products instead of higher fat cooking and baking. dairy products. • Buy vegetables fresh, plain frozen, or canned with “no added salt” or More Calorie-Saving Tips “low-sodium.” • Use food labels to compare packaged • Use fresh poultry, fish and lean foods. Items marked low-fat or fat meats, rather than canned, smoked, free are not always lower in calories cured or processed meats. than their regular versions. • Be spicy instead of salty. Flavor • Use low-fat salad dressings or foods with herbs, spices, lemon, favorite vinegar to replace high lime, vinegar, or salt-free seasoning calorie salad dressing. blends. • Eat smaller portions—cut back • Cut back on frozen dinners, pizza, gradually. sub sandwiches, salty snacks (jerky, • Limit foods with lots of added sugar, chips, pretzels, etc.), and canned such as pies, flavored yogurts, some soups/broths. cereals and bars, candy, ice cream, • When eating out, order foods without sherbet, regular soft drinks, and fruit sauces (or sauces on the side) and drinks. ask that no salt, soy sauce, or other • Eat fruits canned in their own juice salty seasonings be used. instead of syrup. • Snack on fruit, vegetable sticks, • ¾ cup marinara sauce with lean unbuttered/unsalted popcorn, or ground turkey or lean ground beef handful of nuts. over spaghetti squash, romaine salad • Drink water or club soda. Add citrus with 1 Tbsp. olive oil and vinegar to enhance flavor. dressing, and 1 cup fresh fruit salad • 4 oz baked cod, ½ cup brown rice Ideas for Meals and Snacks with scallions, and 1 cup roasted beets Breakfast • 4 oz baked salmon, ½ cup wild rice, • Oatmeal, 100% rolled oats or steel- and 1 cup roasted brussels sprouts cut, 1 cup cooked with 1% milk (4-6 with 1 oz pine nuts oz.) with 2 Tbsp. walnuts, 1 tsp • 2 cups spring mix or spinach with honey, and ½ cup blueberries cherry tomatoes, sliced carrots, • 1 hard-boiled egg, 1 slice whole sliced radishes, cucumber slices, 1 oz wheat toast with 1 tsp jam and 1 almonds, 3 oz grilled chicken, and 2 orange Tbsp oil/vinegar salad dressing with • 1 cup whole grain cereal with 4-6 oz. 1 cup fresh fruit low-fat milk, 1 Tbsp flax, and ½ cup • 1 cup garbanzo bean and potato fruit curry, a side salad with 1 Tbsp • 1 slice of whole wheat toast with 1 oil/vinegar or yogurt-based dressing Tbsp. natural peanut butter and ½ cup sliced strawberries or banana Snacks • • 2 egg whites scrambled with 1 cup 1 medium apple + 1 string cheese fresh spinach, seasoned with black • 2 Tbsp nuts + 2 Tbsp dried fruit pepper or salt-free seasoning, whole • 1 cup vegetable sticks + 3 Tbsp grain English muffin hummus • 1 oz. peanuts in a shell + 1 medium Lunch and Dinner orange • 3 oz. chicken salad with mayonnaise • 1 cup bell pepper strips +1/3 cup and mixed greens and 1 slice of guacamole 100% whole wheat pita bread, ½ cup • 1 medium nectarine + 1 oz. almonds fruit salad and 1% milk or yogurt • 1 light Laughing Cow® cheese + 5 • 1 whole grain tortilla roll-up with 3 high fiber crackers oz. low sodium turkey, 1 oz. Swiss • 6 oz greek yogurt + ½ cup sliced cheese, and 1 Tbsp. mustard, 1 cup fruit raw snow peas and 1 cup frozen • 1 slice whole grain bread + 2 Tbsp grapes avocado spread • 3 oz. tuna salad in a whole wheat • 1 medium apple, sliced +1 Tbsp pita pocket with shredded carrots, natural peanut butter cucumber, tomato slices, and a medium apple • 3 oz. roasted turkey with ½ cup sautéed peppers and onions, a lettuce salad with 1 Tbsp.