Lower Blood Pressure with DASH Diet

DASH Diet Details

Check out the blood pressure-lowering DASH Diet

By Michael Tennesen and Barbara Loecher
  

When the National Heart, Lung, and Blood Institute tested the DASH (Dietary Approaches to Stop Hypertension) diet, the results were dramatic. Lower blood pressures showed up within 2 weeks. Here's an overview of the diet.

 If you need to lose weight, choose the 1,600-calorie version. To further cut calories, the researchers who developed the diet suggest you also limit foods with added sugar, such as flavored yogurts, fruit drinks, and fruits canned in heavy syrup (rather than in their own juice.)

Grains and Grain Products

Servings (2,000 cal): 7-8/day

Servings (1,600 cal): 6/day

Serving Size: 1 slice bread, 1 oz cereal, 1/2 cup cooked rice, pasta, cereal

Good Food Choices: Whole wheat bread, cereal, popcorn, oatmeal

Vegetables

Servings (2,000 cal): 4-5/day

Servings (1,600 cal): 3-4/day, 6 oz veggie juice

Serving Size: 1 cup salad, 1/2 cup cooked veggies, green beans, sweet potatoes

Good Food Choices: Tomatoes, squash, broccoli, spinach

Meats, Poultry, and Fish

Servings (2,000 cal): 2 or less/day

Servings (1,600 cal): 1-2/day

Serving Size: 3 oz cooked meats, poultry, or fish

Good Food Choices: Lean meat, skinless chicken, fish

Fruits

Servings (2,000 cal): 4-5/day

Servings (1,600 cal): 4/day

Serving Size: 6 oz juice, 1 medium fruit, 1/4 cup dried fruit,orange juice, raisins, strawberries

Good Food Choices: Apricots, bananas, grapes, oranges

Low-fat or Fat-free Dairy Foods

Servings (2,000 cal): 2-3/day

Servings (1,600 cal): 2-3/day

Serving Size: 8 oz milk, 1 cup yogurt, 1 1/2 oz cheese

Good Food Choices: Fat-free or low-fat milk, cheese, buttermilk, or yogurt

Nuts, Seeds and Dried Beans

Servings (2,000 cal): 4-5/week

Servings (1,600 cal): 3/week

Serving Size: 1/3 cup nuts, 2 Tbsp seeds, 1/2 cup cooked dry beans

Good Food Choices: Almonds, peanuts, sunflower seeds, kidney beans, lentils

Fats and Oils

Servings (2,000 cal): 2-3/day

Servings (1,600 cal): 2/day

Serving Size: 1 tsp margarine or oil, 1 Tbsp mayonnaise, 2 Tbsp salad dressing

Good Food Choices: Soft margarine, vegetable oil, low-fat mayonnaise, light dressing

Sweets

Servings (2,000 cal): 5/week

Servings (1,600 cal): 0

Serving Size: 1 Tbsp sugar or jelly, 1/2 oz jelly beans (about 5), 8 oz lemonade

Good Food Choices: Sugar, jam, jelly beans, hard candy, fruit punch, ices, sorbet

Source:  http://www.prevention.com/food/food-remedies/lower-blood-pressure-dash-diet