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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
FoodRecommended servingsExamples

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 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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