Can I Get a Sample of the Dash Diet?
The DASH diet is recommended for people with hypertension. The DASH diet plan is low fat, low sodium, non dairy, and high in fruits and vegetables. Each day eat 4 - 6 servings of fruits and vegetables.
Eat 2 servings of meat, 6 - 12 servings of grains and 4 servings of beans or legumes. You can find more information here: dashdiet.org.
This eating plan is from the "Dietary Approaches to Stop Hypertension" (DASH) clinical study. The research was funded by the National Heart, Lung, and Blood Institute (NHLBI), with additional support by the National Center for Research Resources and the Office of Research on Minority Health, all units of the National Institutes of Health. DASH's final results appear in the April 17, 1997, issue of The New England Journal of Medicine.
The results show that the DASH "combination diet" lowered blood pressure and, so, may help prevent and control high blood pressure. The "combination diet" is rich in fruits, vegetables, and low fat dairy foods, and low in saturated and total fat. It also is low in cholesterol, high in dietary fiber, potassium, calcium, and magnesium, and moderately high in protein.
The DASH eating plan shown below is based on 2,000 calories a day. Depending on your caloric needs, your number of daily servings in a food group may vary from those listed.
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