The DASH diet is designed to lower blood pressure and involves eating more fruits, vegetables, whole grains, fish, poultry, nuts, and fat-free or low-fat dairy products while reducing saturated fat, cholesterol, and total fat. Following the DASH diet means consuming 6-8 servings of grains, 4-5 servings each of vegetables and fruit, 2-3 servings of fat-free or low-fat milk and milk products, and no more than 6 servings of lean meats and poultry per day. The DASH diet is rich in potassium, magnesium, and calcium and aims to reduce sodium intake to lower blood pressure.

1. DASH DIET
LOWER YOUR BLOOD PRESSURE

2. What is DASH diet?
• Dietary Approaches to Stop Hypertension (DASH)
• DASH diet and eating less salt or sodium give the biggest benefits and may
help the development of high blood pressure
• DASH eating plan includes:
• Fruits, vegetables, whole grains, fish, poultry, nuts, and fat free or low fat milk and milk
products

3. Why DASH?
• High blood pressure affects 1.13 billion people globally

4. DASH diet basics
• Emphasis
• Fruits
• Vegetables
• Fat-free/low fat milk and mil products
• Whole grains
• Fish, Poultry
• Nuts
• Low in saturated Fat
• Low in cholesterol
• Low in total fat

5. DASH diet basics
• Reduced in Lean red meats
• Reduced sweets and added sugars
• Reduced containing beverages
• Rich in Potassium, Magnesium and
Calcium
• Rich in Protein and Fiber

6. Following the DASH diet
• Grains
• 6-8 servings per day
• Serving size: 1 slice of bread, 1 oz dry cereal, ½ cup cooked rice, pasta or cereal
• Whole wheat bread, whole wheat pasta, grits, oatmeal, brown rice, popcorn

7. Following the DASH diet
• Vegetables
• Serving size 4-5 servings per day
• 1 cup raw leafy vegetables, ½ cup cut-up raw or cooked vegetables, ½ cup vegetable
juice
• Broccoli, carrots, collards, tomatoes, sweet potatoes

8. Following the DASH diet
• Fruit
• Serving size 4-5 servings per day
• 1 medium fruit, ¼ cup dried fruit, ½ cup fresh frozen or canned fruit, ½ cup fruit juice
• Apples, peaches, pineapple, orange juice, berries

9. Following the DASH diet
• Fat-free or Low-fat milk and milk products
• 2-3 servings per day
• 1 cup milk or yogurt, 1 ½ oz cheese
• Skim or 1% milk, fat-free, low-fat or reduced-fat cheese, fat free or low fat yogurt

10. Following the DASH diet
• Lean meats, poultry and fish
• Not more than 6 servings per day
• 1 oz cooked meats, poultry or fish, 1 egg
• Lean, trim visible fats, broil, roast or poach, remove skin from poultry

11. Following the DASH diet
• Nuts, seeds and Legumes
• 4-5 servings per day
• ½ cup or 1 ½ oz nuts, 2 tbsp peanut butter, 2 tbsp or ½ oz seeds, ½ cup cooked
legumes (dry beans and peas)
• Almonds, walnuts, kidney beans, lentils, split peas

12. Following the DASH diet
• Fats and oils
• 2-3 servings per day
• 1 tsp soft margarine, 1 tsp vegetable oil, 1 tbsp mayonnaise, 2 tbsp salad dressing
• Soft margarine, canola oil, low fat mayonnaise, light salad dressing

13. Following the DASH diet
• Sweets and added sugars
• Not more than 5 servings per week
• 1 tbsp sugar, 1 tbsp jelly or jam, ½ cup sorbet/gelatin, 1 cup lemonade
• Fruit-flavored gelatin, fruit punch, hard candy, syrup, sugar

14. Sodium contents of Common Food
Food Sodium
Cooked cereal, rice, pasta, unsalted ½ cup 0-5
Bread, 1 slice 110-175
Fresh/frozen vegetables, ½ cup 1-70
Tomato juice, canned ½ cup 330
Fresh, frozen, canned fruit 0-5
Milk, 1 cup 107
Processed cheese, 2 oz 600
Beans, cooked from dried ½ cup 0-5
Beans, canned ½ cup 400
Tuna canned, packed in water 3 oz 35-45
Ham, lean, roasted, 3 oz 1020

15. Tips to reduce Sodium
• Low, reduced sodium, or no salt added foods and condiments
• Low sodium is 140mg or less sodium per serving
• Fresh or frozen vegetables
• Fresh poultry, fish and lean meat
• Salt-free seasonings, herbs and spices versus salt
• Avoid canned, process or smoked versions
• Avoid adding salt to cooking

16. Tips to reduce Sodium
• Low, reduced sodium, or no salt added foods and condiments
• Low sodium is 140mg or less sodium per serving
• Fresh or frozen vegetables
• Fresh poultry, fish and lean meat
• Salt-free seasonings, herbs and spices versus salt
• Avoid canned, process or smoked versions
• Avoid adding salt to cooking