The DASH eating plan
Food
Recommended servings
Examples
Low-fat and fat-free milk and milk products
2 to 3 servings a day
A serving is 8 ounces of milk, 1 cup of yogurt, or 1 1/2 ounces of cheese.
Fruits
4 to 5 servings a day
A serving is 1 medium-sized piece of fruit, 1/2 cup chopped or canned fruit, 1/4 cup dried fruit, or 4 ounces (1/2 cup) of fruit juice. Choose fruit more often than fruit juice.
Vegetables
4 to 5 servings a day
A serving is 1 cup of lettuce or raw leafy vegetables, 1/2 cup of chopped or cooked vegetables, or 4 ounces (1/2 cup) of vegetable juice. Choose vegetables more often than vegetable juice.
Grains
6 to 8 servings a day
A serving is 1 slice of bread, 1 ounce of dry cereal, or 1/2 cup of cooked rice, pasta, or cooked cereal. Try to choose whole-grain products as much as possible.
Meat, poultry, fish
No more than 2 servings a day
A serving is 3 ounces, about the size of a deck of cards
Legumes, nuts, seeds
4 to 5 servings a week
A serving is 1/3 cup of nuts, 2 tablespoons of seeds, or 1/2 cup cooked beans or peas.
Fats and oils
2 to 3 servings a day
A serving is 1 teaspoon of soft margarine or vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of low-fat salad dressing.
Sweets and added sugars
5 servings a week or less
A serving is 1 tablespoon of jelly or jam, 1/2 cup of sorbet, or 1 cup of lemonade.
Cut down on fats
Eating a diet low in both saturated fat and total fat will help lower your blood pressure.
Although you need some fat in your diet, limit how much saturated fat you eat. These fats are mostly in animal foods, such as meat and dairy foods. Coconut oil, palm oil, and cocoa butter are also saturated fats. Palm and coconut oils are often found in processed foods, including crackers and snack foods.
Follow the recommendations below to include healthy fats in your diet. DASH recommends that a little less than a third of your total calories come from fats. And most of these calories should come from healthy fats such as vegetable oils, nuts, and fish. Very few calories should come from saturated fat, which is found in animal meat, dairy products, and processed foods.
Cut back on sodium
There is a link between eating sodium and having high blood pressure. Reducing sodium in the diet can prevent high blood pressure in those at risk for the disease and can help control high blood pressure. Limiting sodium is part of a heart-healthy eating plan that can help prevent heart disease and stroke.
Try to eat less than 2,300 milligrams (mg) of sodium a day. If you limit your sodium to 1,500 mg a day, you can lower your blood pressure even more.
https://www.healthwise.net/tufts/Content/StdDocument.aspx?DOCHWID=aa132451
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