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DASH stands for 'Dietary Approaches to Stop Hypertension, it is a healthy eating plan which is designed to treat or prevent high blood pressure (hypertension).

The DASH diet includes foods that are rich in potassium, calcium and magnesium. These special nutrients can help lower blood pressure. The diet is planned to strickly limit foods that are high in sodium, saturated fat, and added sugars.

Recommended Food To Eat 

Following are food groups that are recommended for DASH Diet:

  • Grains: 6 to 8 servings a day
  • Vegetables: 4 to 5 servings a day
  • Fruits: 4 to 5 servings a day. 
  • Fat-free or low-fat dairy products: 2 to 3 servings a day
  • Lean meats, poultry, and fish: six 1-ounce servings or fewer a day.
  • Nuts, seeds, and legumes: 4 to 5 servings a week
  • Fats and oils: 2 to 3 servings a day
  • Sweets and added sugars: 5 servings or fewer a week

Pay Attention to Sodium

  • Try to use sodium-free or low sodium spices whenever possible
  • Do not add salt when cooking when cooking rice or pasta
  • Eat plain fresh, frozen, or canned vegetables (no salt)
  • Eat fresh or frozen skinless poultry, fish, and lean meat
  • Carefully read food labels, avoid any high-sodium content in canned or processed food

Sample DASH one Day Meals


  • 1 slice of bread with peanut butter (no salt)
  • 1 medium orange
  • 1 cup fat-free milk
  • Decaffeinated coffee


  • Spinach salad 
  • 12 reduced-sodium wheat crackers
  • 1 cup fat-free milk


  • Herb-crusted baked fish
  • 1/2 cup brown rice 
  • 1/2 cup fresh green beans, steamed
  • Herbal iced tea

Snack (anytime)

  • 1 cup fat-free, low-calorie yogurt


Promising Results

Research has shown the use of the DASH diet as a healthy eating pattern. It could help to lower blood pressure, and prevent or reduce the risk of heart diseases, diabetes, and kidney disease.


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