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High Blood Pressure: Using the DASH Diet
DASH is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. Hypertension is high blood pressure.
The DASH eating plan focuses on foods that are high in calcium, potassium, and magnesium. These nutrients can lower blood pressure. The foods that are highest in these nutrients are fruits, vegetables, low-fat dairy products, nuts, seeds, and beans. Taking calcium, potassium, and magnesium supplements instead of eating these foods does not have the same effect.
| Food | Recommended servings | Examples |
|---|---|---|
Low-fat and fat-free milk and milk products | 2 to 3 servings a day | A serving is 8 ounces of milk, 1 cup of yogurt, or 1 1/2 ounces of cheese. |
Fruits | 4 to 5 servings a day | A serving is 1 medium-sized piece of fruit, 1/2 cup chopped or canned fruit, 1/4 cup dried fruit, or 4 ounces (1/2 cup) of fruit juice. Choose fruit more often than fruit juice. |
Vegetables | 4 to 5 servings a day | A serving is 1 cup of lettuce or raw leafy vegetables, 1/2 cup of chopped or cooked vegetables, or 4 ounces (1/2 cup) of vegetable juice. Choose vegetables more often than vegetable juice. |
Grains | 7 to 8 servings a day | A serving is 1 slice of bread, 1 ounce of dry cereal, or 1/2 cup of cooked rice, pasta, or cooked cereal. Try to choose whole-grain products as much as possible. |
Meat, poultry, fish | No more than 2 servings a day | A serving is 3 ounces, about the size of a deck of cards |
Legumes, nuts, seeds | 4 to 5 servings a week | A serving is 1/3 cup of nuts, 2 tablespoons of seeds, or 1/2 cup cooked dried beans or peas. |
Fats and oils | 2 to 3 servings a day | A serving is 1 teaspoon of soft margarine or vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing. |
Sweets and added sugars | 5 servings a week or less | A serving is 1 tablespoon of sugar or jam, 1/2 ounce of jelly beans (about 20), or 1 cup of lemonade. |
The DASH eating plan is one of several lifestyle changes your doctor may recommend. Your doctor may also want you to decrease the amount of salt you eat. Lowering salt while following the DASH plan can lower blood pressure even further than just the DASH plan alone.
For more information on nutrition for high blood pressure, see:
Test Your Knowledge
Taking calcium, potassium, and magnesium supplements will lower my blood pressure just as well as the DASH plan will.
TrueCalcium, potassium, and magnesium are nutrients that lower blood pressure. It's good to get these nutrients from a balanced diet. Taking supplements does not have the same effect.
FalseCalcium, potassium, and magnesium are nutrients that lower blood pressure. It's good to get these nutrients from a balanced diet. Taking supplements does not have the same effect.
Fat-free milk is an important part of the DASH plan.
TrueA glass of fat-free milk has only 80 calories and no fat and is packed with nutrients that lower blood pressure.
FalseA glass of fat-free milk has only 80 calories and no fat and is packed with nutrients that lower blood pressure.
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High Blood Pressure: Using the DASH Diet
| By: | Healthwise Staff | Last Revised: April 5, 2011 |
| Medical Review: | E. Gregory Thompson, MD - Internal Medicine Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator | |
© 1995-2011 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.
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