DASH, Dietary Approaches to Stop Hypertension, can help control blood pressure. People who adopt DASH can see their blood pressure drop a few points in two weeks, and over time, up to 8 to 14 points.
DASH helps you reduce sodium and enjoy nutrient-dense foods that naturally lower blood pressure because they provide potassium, calcium, and magnesium.
The standard DASH diet allows up to 2,300 milligrams (mg) of sodium a day, about one teaspoon. A lower-sodium DASH, recommended if you already have hypertension, aims for 1,500 mg a day—about two-thirds of a teaspoon. Replace table salt with your favorite herbs and spices, or lemon or lime juice for great flavor.
| Food Group | Servings | Notes |
|---|---|---|
| Grains | 6 to 8 a day |
|
| Vegetables | 4 to 5 a day |
|
| Fruits | 4 to 5 a day |
|
| Low-Fat Dairy | 2 to 3 a day |
|
| Fish, poultry, or lean meat | 6 or less a day |
|
| Nuts, seeds, or legumes | 4 to 5 a week |
|
| Fats and oils | 2 to 3 a day |
|
| Sweets | 5 or less a week |
|
