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The Ups & Downs of Hypertension

An eating plan to lower blood pressure—the "DASH" diet

This is a plan worth making a DASH for—so called because the study (published in 1998 in the New England Journal of Medicine) demonstrating its benefits was called Dietary Approaches to Stop Hypertension. This version of the DASH diet is adapted from the Sixth Report of the Joint National Committee. It is rich in fruits, vegetables, and low-fat or nonfat dairy products, low in total fat and cholesterol, and high in fiber. It supplies beneficial amounts of potassium, calcium, and magnesium. The plan is based on 2,000 calories a day.

 

FOOD	SERVINGS	SERVING SIZES	EXAMPLES	SIGNIFICANCE
Grains	7 or 8 a day	1 slice bread, 1/2 cup breakfast cereal, 1/2 cup cooked rice	whole-wheat bread, pita, bagel, brown rice, pasta, oatmeal	whole grains are good sources of minerals
Vegetables	4 or 5 a day	1 cup raw leafy greens, 1/2 cup cooked vegetable	tomatoes, potatoes, peas, carrots, squash, broccoli, kale, spinach, beans, sweet potato	rich in potassium and magnesium
Fruits	4 or 5 a day	1 medium fruit, 6 oz juice, 1/4 cup dried fruit, 1/4 cup fresh, frozen, or canned fruit	apricots, bananas, grapes, oranges, grapefruit, mangoes, peaches, prunes	rich in potassium and magnesium
Low-fat or non-fat dairy products	2 or 3 a day	8 oz milk, 1 cup yogurt, 1 1/2 oz cheese	nonfat or 1% products, nonfat or part-skim cheese	major sources of calcium
Meats, poultry, fish	no more than 2 a day	3 oz cooked	lean only; trim visible fat; broil, roast, or boil; skinless poultry only	emphasis is on small portions
Nuts, seeds, legumes	4 or 5 a week	1 1/2 oz (1/3 cup) nuts, 1/2 oz (2 tsp) seeds, 1/2 cup cooked legumes	almonds, hazelnuts, cashews, walnuts, sunflower seeds, kidney beans, lentils	rich in potassium and magnesium