DASH Diet
Dietary Approaches to Stop Hypertension (DASH) can help control high blood pressure. The DASH diet is a healthy diet plan formulated to help treat, prevent or control high blood pressure. [4] Researchers have confirmed that the DASH diet can lower blood pressure within weeks.
Food rich in potassium, magnesium, and calcium are major components of this type of diet and they help control high blood pressures. Servings vary depending on your calorie needs.
The recommended daily calorie intake for an average person is 2,500 calories per day for men and 2,000 calories per day for women. Below are our food recommendations for the DASH diet. Avoid consuming more than the recommended servings per day.
The DASH diet includes:
- Meat: 8 one-ounce servings for men and 6 one-ounce servings for men.
- Vegetables: A range of 5-7 servings per day for both men and women. 1 cup of leafy vegetables, ½ cup of cooked or raw vegetables, or vegetable juice.
- Grains: 7-9 servings for men and 6-8 for women per day. One serving represents less than 1 cup of cool rice/ pasta, one slice of bread, 1 ounce of cereal, or any other grain foods.
- Fruits: 5-7 servings a day for men and 4-5 servings a day for women. One serving is equivalent to one medium fruit, ½ cup of frozen or canned fruit, or ½ cup of fruit juice.
- Low-fat dairy products: Minimum of 2 and maximum of 5 servings a day. One serving is 1 cup milk or yogurt.
- Legumes: 4-5 servings per week. One serving is ½ cup of cooked legumes could be dried beans or peas.
- Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon vegetable oil or soft margarine, 1 tablespoon mayo, or 2 tablespoons salad cream.
- Added sugars: Less than 5 servings per week. One serving is 1 tablespoon of sugar, jelly, or jam, or 1 cup lemonade.