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    High Blood Pressure: Nutrition Tips - Topic Overview

    DASH diet

    The DASH (Dietary Approaches to Stop Hypertension) diet can help you lower your blood pressure. It includes eating fruits, vegetables, and low-fat or nonfat dairy foods. For more information on the DASH diet, see:

    actionset.gif High Blood Pressure: Using the DASH Diet.
    DASH Diet Sample Menu.

    Follow these daily recommendations:

    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.


    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.


    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.


    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 dried 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 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.

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