D.A.S.H. Diet
(Hypertension)
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What Is the D.A.S.H Diet?
What Is the D.A.S.H Diet?
D.A.S.H stands for Dietary Approaches to Stop Hypertension (High blood pressure). This diet focuses on reducing sodium and fat, while incorporating foods high in potassium, magnesium, protein, fiber and calcium.
Recommended Servings
Recommended Servings
This is based on an average diet of 2,000 calories.
Limit sodium to 2,300mg or less per day (1 tsp.)
Grains: 6 to 8 servings a day. One serving is one slice bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.
Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
Fat-free or low-fat dairy products: 2 to 3 servings a day.One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce cooked meat, poultry or fish, or 1 egg.
Nuts, seeds and legumes: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked legumes (dried beans or peas).
Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
Sweets and added sugars: 5 servings or fewer a week.One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
(Mayo Clinic, 2021).
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