The DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet — a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. The DASH diet was shown to significantly reduce blood pressure, and the DASH diet combined with a low sodium intake can reduce blood pressure even further.

Researchers believe that it is the combination of nutrients from this eating pattern that helps to lower blood pressure, specifically magnesium, potassium, and calcium, as well as protein and fiber. In addition to helping you manage your blood pressure, the DASH eating plan will help you to reduce the risk of chronic disease and maintain a healthful weight. A registered dietitian can help design a DASH meal plan that will work for you.

One-day sample menu

How many servings do you need?

Grains and Grain Products
Grains are rich in carbohydrates, which provide quick energy for exercise. If you choose whole grains, you'll also get a good dose of fiber and several vitamins and minerals.

One serving equals:

• 1 slice bread
• 1 ounce dry cereal (1/2 to 1 1/4 cup; check the nutrition facts label on the cereal box)
• 1/2 cup cooked rice, pasta, or cereal

Good choices include:

• whole wheat bread
• English muffin
• pita bread
• brown rice
• whole-grain cereals
• grits
• oatmeal
• low-fat, whole-grain crackers and bread sticks
• air-popped popcorn

Vegetables
Vegetables are low in calories and have almost no fat. They are also excellent sources of fiber, phytochemicals, vitamins, and minerals, such as potassium and magnesium.

One serving equals:

• 1 cup raw leafy vegetables
• 1/2 cup cooked vegetables
• 6 ounces vegetable juice

Good choices include:

• tomatoes
• carrots
• squash
• broccoli
• turnip
• greens, like collards, kale, and spinach
• artichokes
• beans, including green beans and lima beans
• sweet potatoes
• potatoes

Fruits
Not only are they low in fat and calories, but fruits are good sources of potassium, magnesium, and fiber.

One serving equals:

• 6 ounces fruit juice
• one medium piece of fruit
• 1/4 cup dried fruit
• 1/2 cup fresh (cut up), frozen, or canned fruit

Good choices include:

• apricots
• bananas
• dates
• grapes
• citrus, such as oranges and orange juice, and grapefruit and grapefruit juice
• mangoes
• melons
• peaches
• pineapples
• prunes
• raisins
• strawberries
• tangerines

Low-Fat or Fat-Free Dairy Foods
Dairy foods are excellent sources of calcium and protein.

One serving equals:

• 8 ounces milk
• 1 cup yogurt
• 1 1/2 ounces cheese

Good choices include:

• fat-free (skim) or low-fat (1 percent) milk
• fat-free or low-fat buttermilk
• fat-free or low-fat regular or frozen yogurt
• fat-free or low-fat cheese

Meats, Poultry, and Fish
Meats, poultry, and fish are packed with protein and magnesium. Be sure to buy lean cuts of meat and poultry.

One serving equals three ounces of cooked meats, poultry, or fish. Three ounces is about the size of a deck of cards or the palm of a woman's hand.

Tips for eating the healthiest meats:

• Select lean meats
• Trim away visible fat
• Using low-fat cooking methods, such as broiling, roasting, or boiling.
• Remove skin from poultry before eating.

Nuts, Seeds, and Dry Beans
These foods are great sources of magnesium, potassium, protein, and fiber.

One serving equals:

• 1/3 cup or 1 1/2 ounces nuts
• 2 tablespoons or 1/2 ounce seeds
• 1/2 cup cooked dry beans

Good choices include:

• nuts: almonds, filberts, mixed nuts, peanuts, and walnuts
• sunflower seeds
• dry beans: kidney beans, black beans, lentils, peas

Fats and Oils
Fats and oils should be used sparingly. When choosing fats, select those lowest in saturated fat, such as oils.

One serving equals:

• 1 teaspoon soft margarine
• 1 tablespoon low-fat mayonnaise
• 2 tablespoons light salad dressing
• 1 teaspoon vegetable oil

Better choices include:

• soft margarine (the softer the margarine, the less trans fatty acids it has; these fats are as dangerous to your heart as saturated fats found in butter)
• low-fat mayonnaise
• light salad dressing
• vegetable oils: olive, corn, canola, safflower

Sweets
Sweets rarely provide any nutrients. Select those that are low in fat and limit your overall intake of them.

One serving equals:

• 1 tablespoon sugar
• 1 tablespoon jelly or jam
• 1/2 ounce jelly beans
• 8 ounces lemonade or fruit punch

Better choices include:

• maple syrup
• jellies and jams
• fruit-flavored gelatin
• candy: jelly beans, hard candy
• fruit punch
• sorbet

Reducing Your Sodium Intake
It may take a little time for your taste buds to adjust to eating less sodium. Here are some tips to help you reduce your intake:

• Choose low- or reduced-sodium versions of foods and condiments when available.
• Buy fruits and vegetables fresh, frozen plain, or canned in water, with no salt added.
• Use fresh meats, poultry, and fish rather than canned, smoked, or processed versions.
• Check the Nutrition Facts label on breakfast cereals and snacks, choose those lowest in sodium.
• Limit cured foods, such as bacon and ham.
• Limit foods packed in brine, such as pickles, pickled vegetables, olives, and sauerkraut.
• Limit condiments, such as MSG, mustard, horseradish, ketchup, and barbecue sauce.
• Add half the amount of salt than you normally would to your foods; gradually decrease this amount.
• Instead of seasoning with salt, use other sources of flavor-herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.
• Don't add salt when you're cooking rice, pasta, and hot cereal; and cut back on instant mixes of these foods, they are usually high in salt.
• Rinse canned foods, such as tuna, to remove some sodium.
• Cut back on convenience foods, such as frozen dinners, packaged mixes, and canned soups or broths.

One-Day Sample Menu
This sample menu for one day provides 1,944 calories and 31 grams of total fat (14 percent of total calories from fat).

Breakfast

1 low-fat granola bar (1/2 grain)
1 medium banana (1 fruit)
1 cup fruit yogurt, fat free, no sugar added (1 dairy)
1 cup orange juice (1 1/2 fruit)
1 cup fat-free milk (1 dairy)

Lunch

Turkey breast sandwich:
3 ounces turkey breast (1 meat)
2 slices whole wheat bread (2 grains)
2 slices (1 1/2 ounces) natural cheddar cheese, reduced fat (1 dairy)
1 large leaf romaine lettuce (1/4 vegetable)
2 slices tomato (1/2 vegetable)
2 teaspoons mayonnaise, low-fat (2/3 fat)
1 tablespoon dijon mustard
1 cup broccoli steamed from frozen (2 vegetables)
1 medium orange (1 fruit)

Dinner

3 ounces spicy baked fish (1 fish) -- see recipe below
1 cup scallion rice (2 grains) -- see recipe below
1/2 cup spinach, cooked from frozen (1 vegetable)
1 cup carrots, cooked from frozen (2 vegetables)
1 small whole wheat roll (1 grain)
1 teaspoon soft margarine (1 fat)
1 cup fat-free (skim) milk (1 dairy)

Snack

2 large rectangle graham crackers (1 grain)
1 cup fat-free (skim) milk (1 dairy)
1/4 cup dried apricots (1 fruit)

Spicy Baked Fish
(makes 4 servings, serving size is 3 ounces)

1 pound cod (or other fish) fillet
1 tablespoon olive oil
1 teaspoon spicy seasoning, salt free

1. Preheat oven to 350 degrees.
2. Spray a casserole dish with cooking oil spray.
3. Wash and pat dry fish. Place in dish. Mix oil and seasoning in separate bowl and drizzle over fish.
4. Bake uncovered for 15 minutes or until fish flakes with a fork.
5. Cut into 4 pieces and serve with rice.

Scallion Rice
(makes 5 servings; serving size is 1 cup)

4 1/2 cups cooked rice (in unsalted water)
1 1/2 teaspoons bouillon granules, unsalted
1/4 cup scallions (green onions) chopped

1. Cook rice according to directions on the package.
2. Combine the cooked rice, scallions, and bouillon granules, and mix well.
3. Measure 1 cup portions and serve