What does DASH stand for?
DASH stands for Dietary Approach to
Stop Hypertension (high blood pressure).
The DASH eating plan is similar to other
healthy eating plans. It is LOW in cholesterol,
saturated fats, and total fat. It is HIGH in
whole grains, vegetables, fruit, low-fat and
non-fat dairy products, nuts and seeds,
legumes (dried beans or peas), fish, and lean
poultry.
The foods on the DASH eating plan are also
high in calcium, potassium, and magnesium.
Not getting enough of these important
nutrients from the food in your diet can
contribute to high blood pressure.
Even though DASH was developed to help
people prevent complications from high blood
pressure, nearly everone can benefit from
following the guidelines recommended by
DASH.
What does a daily DASH
eating plan look like?
The following table offers general
information to help you plan your meals
using DASH guidelines.
Some tips to help you meet
your DASH goals:
Include something from each food group
at every meal to help you meet your DASH
goals. Make the most of your snacks by
choosing fruits or vegetables, non-fat or lowfat dairy, nuts or whole-grains.
Here are some ideas that might help:
Food Group
Number of
Servings
Sample Serving Sizes
Why They’re Important
Whole grains and grain
products
6 to 8 servings
per day
 1 slice of bread
 1 oz dry cereal
(approx ¾ cup)
 ½ cup cooked rice, pasta,
or cereal
Major source of energy and fiber
Vegetables
Minimum of 4 to
5 servings
per day
 1 cup raw leafy vegetable
 ½ cup cooked vegetable
 ½ cup vegetable juice
Rich in potassium,
magnesium, and fiber
Fruit
4 to 5 servings
per day
 1 medium fruit
 ¼ cup dried fruit
 ½ cup fresh, frozen, or
canned fruit
 ½ cup fruit juice (limit to
one serving per day)
Good source of potassium,
magnesium, and fiber
Low-fat or non-fat dairy
products
2 to 3 servings
per day
 8 oz milk
 1 cup yogurt
 1 ½ oz cheese
Nuts, seeds, and legumes
(dry beans or peas)
4 to 5 servings
per week
 1/3 cup or 1 ½ oz nuts
 2 Tbsp or ½ oz seeds
 ½ cup cooked legumes,
such as lentils and dry
beans or peas
Major source of energy, magnesium,
potassium, protein, and fiber
Fish, poultry and lean meat
2 or less servings
per day
 3 oz cooked fish, poultry
or meat
Rich in protein and magnesium
Fats and oils
2 to 3 servings
per day
Sweets
5 or less servings
per week
Important source of calcium
and protein
 1 tsp olive, canola, or
vegetable oil
 2 Tbsp light salad dressing
 1 tsp soft margarine
 1 Tbsp low-fat mayonnaise




1 Tbsp sugar
1 Tbsp jelly or jam
½ cup fruit sherbet or sorbet
1 cup lemonade
Many oils, such as olive, canola, and
peanut oils are heart healthy.
Use them in moderation; they
are not low calorie. Try to limit to
27% of total calories, including
fat added to prepared food.
Eat sweets to satisfy your sweet tooth,
but eat in moderation. Choose treats
that are low in fat.
Breakfast:
Lunch:
‚‚ Have a bowl of whole-grain cereal, such as
bran flakes or oatmeal.
‚‚ Add non-fat milk and top with
blueberries or raisins.
‚‚ Choose 100% whole grain bread for
toast and spread it with thin layer of
peanut butter.
‚‚ Stir a handful of crunchy low-fat granola
into creamy non-fat yogurt.
‚‚ Choose whole grains for bread and crackers.
‚‚ Slice skinless turkey or chicken breast, or
mix water-packed tuna, with non-fat or
low-fat mayonnaise and Dijon mustard
for sandwiches.
‚‚ Try fruit, such as a melon wedge, topped
with non-fat Greek yogurt.
‚‚ Spread hummus on whole-wheat pita bread.
Top with fresh spinach and tomato slices.
Snacks:
Dining out:
‚‚ Slice an apple and sprinkle with lemon
juice and cinnamon.
‚‚ Munch on snap peas and carrot and
celery sticks dipped in low-fat ranch
dressing.
‚‚ Sip low-sodium vegetable juice over ice
with a slice of lime for an afternoon
pick-me-up.
‚‚ Make a snack mix of whole-grain cereal,
toasted nuts, and raisins.
‚‚ Choose menu items that are high in
nutrients and low in fat, such as a baked
potato and broiled chicken breast.
‚‚ Instead of ordering an entrée, have a
lighter meal by ordering an appetizer and a
salad with low-fat dressing. Watch out for
high-fat salad toppings such as croutons
and bacon bits.
‚‚ Avoid buffets and all-you-can-eat
style restaurants.
‚‚ Skip dessert. If you do want a sweet treat
after dinner, share it with friends.
Dinner:
‚‚ Roast or broil chicken or turkey breast.
Remove the skin before eating.
‚‚ Serve fish once or twice a week. Bake,
steam, grill, or broil; avoid frying.
‚‚ Choose wild rice or whole-wheat pasta
instead of white rice and white pasta.
‚‚ Roast colorful bell peppers, onions, or
asparagus in a little canola oil.
‚‚ Toss a salad of fresh lettuce, sliced
cucumbers, cherry tomatoes, and serve
with low-fat dressing.
Desserts and treats:
‚‚ Slice up fruit, like pineapple or melon,
and store in the refrigerator to have handy
for snacks and dessert.
‚‚ Enjoy a bowl of non-fat frozen dessert,
such as fruit sorbet, topped with
fresh blueberries.
‚‚ Try angel food cake with fat-free frozen
vanilla yogurt and sliced strawberries.
What other steps can I
take to control my blood
pressure?
‚‚ Don’t use tobacco. If you do use tobacco
products quit.
‚‚ Be physically active. Try to get at least 30
minutes of physical activity on most days
of the week.
‚‚ If you drink alcoholic beverages, do so
in moderation.
‚‚ If you are taking medication to lower
your blood pressure, be sure to take it
as directed.
The information presented in this pamphlet was
adapted from material from the U.S. Department
of Health and Human Services, National Institutes
of Health and the National Heart, Lung, and Blood
Institute.
DA-2230
PHER Rev. date 2013275
© 2013 Group Health Cooperative
The DASH eating plan
to control high blood pressure
n
n
n
What is the DASH eating plan?
What does a daily DASH eating plan
look like?
Some tips to help you meet your
DASH goals