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What do I need to do to follow the dietary approaches to stop hypertension (DASH) to control high blood pressure?

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DASH is a healthy eating plan. Based on a 2,000-calorie per day diet, aim for:

  • Grains: 7-8 daily servings (serving sizes: 1 slice of bread, 1/2 cup cooked rice or pasta, 1 ounce dry cereal)
  • Vegetables: 4-5 daily servings (1 cup raw leafy greens, 1/2 cup cooked vegetable)
  • Fruits: 4-5 daily servings (1 medium fruit, 1/2 cup fresh or frozen fruit, 1/4 cup dried fruit, 6 ounces fruit juice)
  • Low-fat or fat-free dairy products: 2-3 daily servings (8 ounces milk, 1 cup yogurt, 1.5 ounces cheese)
  • Lean meat, poultry, and fish: 2 or fewer servings a day (3 ounces cooked meat, poultry, or fish)
  • Nuts, seeds, and legumes: 4-5 servings per week (1/3 cup nuts, 2 tablespoons seeds, 1/2 cup cooked dry beans or peas)
  • Fats and oils: 2-3 daily servings (1 teaspoon vegetable oil or soft margarine, 1 tablespoon low-fat mayonnaise, 2 tablespoons light salad dressing)
  • Sweets: less than 5 servings per week. (1 tablespoon sugar, jelly, or jam)

From: High Blood Pressure Diet WebMD Medical Reference

SOURCES:

American Heart Association: "Your High Blood Pressure Questions Answered -- Potassium."

U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2010," "Make Healthy Food Choices," "Managing Your Weight."

National Institutes of Health Office of Dietary Supplements: "Dietary Supplement Fact Sheet: Calcium."

National Heart, Lung, and Blood Institute: "Your Guide to Lowering Blood Pressure with DASH."

Appel, L. February 2006. Hypertension,

Fung, T. , April 14, 2008. Archives of Internal Medicine

Stamler, R. , March 20, 1987. The Journal of the American Medical Association

U.S. Department of Health and Human Services: "Dietary Guidelines for Americans, 2005."

Reviewed by Suzanne R. Steinbaum on March 18, 2018

SOURCES:

American Heart Association: "Your High Blood Pressure Questions Answered -- Potassium."

U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2010," "Make Healthy Food Choices," "Managing Your Weight."

National Institutes of Health Office of Dietary Supplements: "Dietary Supplement Fact Sheet: Calcium."

National Heart, Lung, and Blood Institute: "Your Guide to Lowering Blood Pressure with DASH."

Appel, L. February 2006. Hypertension,

Fung, T. , April 14, 2008. Archives of Internal Medicine

Stamler, R. , March 20, 1987. The Journal of the American Medical Association

U.S. Department of Health and Human Services: "Dietary Guidelines for Americans, 2005."

Reviewed by Suzanne R. Steinbaum on March 18, 2018

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