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The DASH diet is a set of dietary guidelines for people with high blood pressure (hypertension). Not only has research shown the diet to significantly lower blood pressure, but it also appears to lower cholesterol levels and homocysteine levels.
The DASH plan presented below is based on a 2,000-calorie diet but can be adjusted according to individual needs. Additional serving sizes are also available for 1,600-, 2,600- and 3,100-calorie diets. The DASH diet guidelines are presented below for information and educational purposes only. Patients should not make any diet or medication changes before consulting with their physician. The 2000-calorie DASH guidelines are as follows:
- 6 to 8 servings each day of grains or grain products, with an emphasis on whole-grain products. These include breads, cereals and pastas. Grains are important sources of fiber, vitamins and minerals. Each serving should be prepared with as little added fat or sugar as possible.
- 4 to 5 servings of vegetables each day. Vegetables are a good source of potassium, magnesium and fiber. This category of the DASH diet includes beans, potatoes, squash and others, as well as the more common vegetables such as spinach, broccoli and corn.
- 4 to 5 servings of fruit each day. This category of the DASH diet includes all fruits, even exotic selections like kiwi, mangoes, currants and figs. The fruits may be eaten fresh, canned, frozen, dried, blended in 100 percent fruit juices or in any other pure form.
- 2 to 3 servings each day of low-fat or non-fat dairy products. These are a major source of protein and calcium. This category includes fat–free (skim) and low-fat (1 percent) milk, and milk products.
- No more than 6 servings each day of meats, poultry or fish (a serving size is considered 1 ounce cooked meat, poultry or fish, or 1 egg). High in protein and magnesium, this category includes red meat and white meat, as well as meat alternatives, such as eggs or tofu.
- 4 to 5 servings each week of nuts, seeds and legumes. While rich in magnesium, potassium, protein and fiber, recommended portions are small because the items in this category are high in fat. It includes all types of nuts, peanut butter, beans and lentils.
- No more than 2-3 servings each day of fats. These fats include butter, margarine, salad dressing and mayonnaise.
- No more than 5 servings each week of sweets. These include sugar, maple syrup, jelly, hard candies, fruit punches, and more.
- Lower intake of sodium. The initial DASH diet allowed for 2,300 milligrams of sodium each day, or about one teaspoon of table salt. Later studies showed that lowering the level of sodium even further, to 1,500 milligrams each day, or about 2/3 of a teaspoon, even further lowers blood pressure. This includes all sodium consumed throughout the day, in prepared and processed foods, as well as seasonings. It may be advisable to first aim for the 2,300-milligram level and gradually work down to 1,500 milligrams per day.
The DASH diet is not considered a weight-loss diet. However, it is possible to lose weight on the DASH diet by adjusting the daily servings to a calorie target that is lower than your normal intake. For example, a person who normally eats 3,100 calories a day could lose weight and lower blood pressure by following the DASH guidelines for a 2,600-calorie diet. Combining exercise with the DASH diet can also result in further weight loss, better blood pressure control and improved long-term outcomes. Currently, the government recommends that people get about 30 minutes of exercise on most days of the week. It is also important to note that the serving sizes for the DASH diet may vary from other heart-healthy diets, such as those found in the Dietary Guidelines. If you are considering beginning the DASH diet, consult your physician.
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