High Blood Pressure and the DASH Diet


  • Eating less salt is an important part of managing your high blood pressure. Your healthcare provider may recommend you try the DASH Diet.
  • DASH stands for Dietary Approaches to Stop Hypertension, and focuses on limiting the amount of sodium you have each day to less than 1,500 mg.
  • “It’s not worth it to eat something that’s high in sodium that I know is going to affect my blood pressure.”
  • This plan helps you reduce your blood pressure. You’ll eat foods that are low in total fat, saturated fat, and cholesterol, and have more fruits, vegetables, and low-fat dairy foods.
  • The DASH eating plan includes whole grains, poultry, fish, and nuts; and has low amounts of fats, red meats, sweets, and sugared beverages. It is also high in potassium, calcium, and magnesium, as well as fiber.
  • Under the DASH plan, you would eat six to eight servings of grains; four to five servings of vegetables; four to five fruit servings; two to three servings of low fat dairy products; six or fewer servings of meat, poultry or fish; and no more than two to three servings of fats and oils, per day.
  • In addition, you would add four to five small servings of nuts, seeds or dry beans each week, and limit yourself to no more than five servings of sweets weekly.
  • The exact recommended servings will depend on the number of calories you eat in a day and your overall health.
  • Ask your healthcare provider if the DASH diet is right for you.

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