The Dietary Approaches to Stop Hypertension (DASH) diet can help you control your blood pressure. The DASH diet — which has been clinically proved to reduce blood pressure — is rich in grains, fruits, vegetables and low-fat dairy products. It limits fat, saturated fat and cholesterol and provides plenty of fiber, potassium, calcium and magnesium.
Here are the types and amounts of foods recommended in the DASH diet, along with specific examples of serving sizes. Use these details as you plan your own menu.
Food group |
Servings for a 2,000-calorie-a-day diet |
Servings for a 1,600-calorie-a-day diet |
Serving samples |
Grains and grain products (Whole grains recommended) |
6 to 8 a day |
6 a day |
1 slice whole-wheat bread 1/2 small (2 oz.) bagel |
Fruits |
4 to 5 a day |
4 a day |
4 oz. 100 percent fruit juice 1/2 canned fruit |
Vegetables |
4 to 5 a day |
3 to 4 a day |
4 oz. low-sodium vegetable juice |
Dairy foods (low-fat or fat-free) |
2 to 3 a day |
2 to 3 a day |
1 cup skim or 1% milk |
Meats, poultry and fish |
6 or less a day |
3 to 6 a day |
1 oz. cooked skinless poultry, seafood or lean meat |
Nuts, seeds and dry beans |
4 to 5 a week |
3 a week |
1/3 cup nuts |
Fats and oils |
2 to 3 a day |
2 a day |
1 teaspoon healthy spread |
Sweets |
2 or less a day |
0 |
1 tablespoon sugar |