DASH diet helps to reduce High Blood pressure

DASH diet helps to reduce High Blood pressure.

What you choose to eat affects your chances of developing high

blood pressure, or hypertension (the medical term). Recent studies

show that blood pressure can be lowered by following the Dietary

Approaches to Stop Hypertension (DASH) eating "Best diet overall"

and "Healthiest diet" plan coupled with exercise and a weight management

program —and by eating less salt, also called sodium and low fat and

higher intake of vegetables, fruits and fiber.

While each step alone lowers blood pressure, the combination of the

eating plan and a reduced sodium intake gives the biggest benefit

and may help prevent the development of high blood pressure.

Twenty-three hundred milligrams is the highest level considered

acceptable by the National High Blood Pressure Education Program.

It is also the highest amount recommended for healthy Americans by

the 2005 “U.S. Dietary Guidelines for Americans.” The 1,500 milligram

level can lower blood pressure further and more recently is the amount

recommended by the Institute of Medicine as an adequate intake

level and one that most people should try to achieve.

The lower your salt intake is, the lower your blood pressure.

Studies have found that the DASH menus containing 2,300 milligrams

of sodium can lower blood pressure and that an even

lower level of sodium, 1,500 milligrams, can further reduce blood

pressure. All the menus are lower in sodium than what adults

in the United States currently eat—about 4,200 milligrams per day

in men and 3,300 milligrams per day in women.

Those with high blood pressure and prehypertension may benefit

especially from following the DASH eating plan and reducing their

sodium intake.

Food Group	Daily Servings	Serving Sizes
Grains*	6–8	1 slice bread 1 oz dry cereal† 1/2 cup cooked rice, pasta, or cereal
Vegetables	4–5	1 cup raw leafy vegetable 1/2 cup cut-up raw or cooked vegetable 1/2 cup vegetable juice
Fruits		1 medium fruit 1/4 cup dried fruit 1/2 cup fresh, frozen, or canned fruit 1/2 cup fruit juice
Fat-free or low-fat milk and milk products	2–3	1 cup milk or yogurt 11/2 oz cheese
Lean meats, poultry, and fish	4–5 per week	1/3 cup or 11/2 oz nuts 2 Tbsp peanut butter 2 Tbsp or 1/2 oz seeds 1/2 cup cooked legumes (dry beans and peas)
Fats and oils	2–3	1 tsp soft margarine 1 tsp vegetable oil 1 Tbsp mayonnaise 2 Tbsp salad dressing
Sweets and added sugars	5 or less per week	1 Tbsp sugar 1 Tbsp jelly or jam 1/2 cup sorbet, gelatin 1 cup lemonade
* Whole grains are recommended for most grain servings as a good source of fiber and nutrients. † Serving sizes vary between 1/2 cup and 11/4 cups, depending on cereal type. Check the product's Nutrition Facts label.

Type of food	Number of servings for 1600 - 3100 Calorie diets	Servings on a 2000 Calorie diet
Grains and grain products
(include at least 3 whole grain foods each day)	6 - 12	7 - 8
Fruits	4 - 6	4 - 5
Vegetables	4 - 6	4 - 5
Low fat or non fat dairy foods	2 - 4	2 - 3
Lean meats, fish, poultry	1.5 - 2.5	2 or less
Nuts, seeds, and legumes	3 - 6 per week	4 - 5 per week
Fats and sweets	2 - 4	limited