The DASH Diet
The DASH diet (Dietary Approaches to Stop Hypertension) was created to assist in lowering blood pressure. It can also prevent high blood pressure where people are susceptible to the condition. One of the primary aims is to reduce sodium (salt) intake. The diet offers two levels of sodium intake - 2400mg down to 1500mg.
The Dash Eating Plan
While the basic Dash eating plan is 2000 calories, it does allow for calorie consumption levels of between 1,600 calories and 3,100 calories per day. This is allowed for by varying number of servings. It is a balanced high-fiber plan, with medium levels of proteins, and higher levels of whole carbohydrates.
If you eat about 2,000 calories a day on the plan, the nutrients you get will include:
- 4,700 milligrams of potassium
- 500 milligrams of magnesium
- 1,240 milligrams of calcium
Sample DASH Menu
|
Food
|
Amount
|
Servings Provided
|
|
|
|
|
Grains
|
Veg.
|
Fruits
|
Dairy
|
Meat
|
Nuts
|
Fats
|
Sweets
|
|
Breakfast
|
|
|
|
|
|
|
|
|
|
|
|
apple juice
|
1
|
cup
|
|
|
1 1/2
|
|
|
|
|
|
|
bran cereal, ready-to-eat
|
2/3
|
cup
|
1
|
|
|
|
|
|
|
|
|
raisins
|
2
|
Tbsp
|
|
|
1/2
|
|
|
|
|
|
|
fat free milk
|
1
|
cup
|
|
|
|
1
|
|
|
|
|
|
whole wheat bread
|
1
|
slice
|
1
|
|
|
|
|
|
|
|
|
soft margarine
|
1 1/2
|
tsp
|
|
|
|
|
|
|
1 1/2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Lunch
|
|
|
|
|
|
|
|
|
|
|
|
chicken sandwich:
|
|
|
|
|
|
|
|
|
|
|
|
chicken breast, no skin
|
3
|
oz
|
|
|
|
|
1
|
|
|
|
|
American cheese, reduced fat
|
2
|
slices (1 1/2 oz)
|
|
|
|
1
|
|
|
|
|
|
loose leaf lettuce
|
2
|
large leaves
|
|
1/2
|
|
|
|
|
|
|
|
tomato
|
2
|
slices (1/4" thick)
|
|
1/2
|
|
|
|
|
|
|
|
light mayonnaise
|
1
|
Tbsp
|
|
|
|
|
|
|
1
|
|
|
whole wheat bread
|
2
|
slices
|
2
|
|
|
|
|
|
|
|
|
apple
|
1
|
medium
|
|
|
1
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Dinner
|
|
|
|
|
|
|
|
|
|
|
|
vegetarian
spaghetti sauce
|
3/4
|
cup
|
|
1 1/2
|
|
|
|
|
|
|
|
spaghetti
|
1
|
cup
|
2
|
|
|
|
|
|
|
|
|
Parmesan cheese
|
4
|
Tbsp
|
|
|
|
1
|
|
|
|
|
|
green beans
|
1/2
|
cup
|
|
1
|
|
|
|
|
|
|
|
spinach salad:
|
|
|
|
|
|
|
|
|
|
|
|
spinach, raw
|
1
|
cup
|
|
1
|
|
|
|
|
|
|
|
mushrooms, raw
|
1/4
|
cup
|
|
1/4
|
|
|
|
|
|
|
|
croutons
|
2
|
Tbsp
|
1/4
|
|
|
|
|
|
|
|
|
Italian dressing, lowfat
|
2
|
Tbsp
|
|
|
|
|
|
|
1
|
|
|
dinner roll
|
1
|
medium
|
1
|
|
|
|
|
|
|
|
|
frozen yogurt, lowfat
|
1/2
|
cup
|
|
|
|
1/2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
|
|
orange juice
|
1
|
cup
|
|
|
1 1/2
|
|
|
|
|
|
|
banana
|
1
|
large
|
|
|
1 1/2
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Totals
|
|
|
7 1/4
|
4 3/4
|
6
|
3 1/2
|
1
|
0
|
3 1/2
|
0
|
|
Per
Day:
|
|
|
|
|
|
|
|
Calories
|
1,995
|
|
|
Magnesium
|
458
|
mg
|
|
Total
Fat
|
50
|
g**
|
|
Potassium
|
4,254
|
mg
|
|
Saturated
Fat
|
15
|
g
|
|
Calcium
|
1,384
|
mg
|
|
Cholesterol
|
124
|
mg***
|
|
Sodium
|
3,127
|
mg
|
The complete and up-to-date Dash eating plan can be found on the US Government site.
This contains a completely downloadable eating plan to follow.
Dash Plan Successes
The US NHLBI (National Heart, Lung, and Blood Institute) sponsored a serious of clinical trials, and determined that the DASH diet was successful in bringing down high blood pressure. Results may be realized in as little as 2 weeks.
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