DASH Diet
The Basics
The DASH—Dietary Approaches to Stop Hypertension—diet was developed for a US government–sponsored, controlled study that investigated the effect of a healthy diet on blood pressure. High blood pressure, or hypertension, is anything over 120/80 mmHg.
Focus on what you can eat:
- 6 to 8 servings of grains per day (choose whole grains when you can)
- 4 to 5 servings of fruits and 4 to 5 servings of vegetables per day
- 2 to 3 servings of low-fat or nonfat dairy per day
- 6 ounces of meat, poultry, or fish per day
- Limit your sodium intake to less than 2,300 mg per day
Best bets: Limit animal fats, and eat more fruits, vegetables, nuts, and non- or low-fat dairy products. Talk to a registered dietitian or other trained healthcare professional for more information about following this diet.
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2025.