Wednesday, May 2, 2012

DASH diet


The DASH (Dietary Approaches to Stop Hypertension) diet is promoted by the National Heart, Lung, and Blood Institute of the National Insitutes of Health (NIH).
The DASH diet includes fruits and vegetables, low-fat dairy foods, beans and nuts. Sodium is limited to 2,400 mg per day.
Studies have found that the DASH diet can reduce high blood pressure within two weeks. These are the daily guidelines of the DASH diet:


  • 7 to 8 servings of grains
  • 4 to 5 servings of vegetables
  • 4 to 5 servings of fruit
  • 2 to 3 servings of low-fat or non-fat dairy
  • 2 or less servings of meat, fish, or poultry
  • 2 to 3 servings of fats and oils
  • 4 to 5 servings per week of nuts, seeds, and dry beans
  • Less than 5 servings a week of sweets
Serving Sizes
1/2 cup cooked rice or pasta
1 slice bread
1 cup raw vegetables or fruit
1/2 cup cooked vegetables or fruit
8 oz. of milk
1 teaspoon olive oil
3 ounces cooked meat
3 ounces tofu
A related diet called the DASH-Sodium reduces sodium to 1,500 mg a day, which is approximately equal to 2/3 teaspoon from all sources (processed and canned foods contain hidden salt).
Patients following the DASH-Sodium diet had a significant reduction in high blood pressure.

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