The D.A.S.H.diet was an 8 week study of 459 adults with varying ranges of
blood pressures. Each person was randomly assigned to eat 1 of 3 diets, all prepared by
dietitians.
- The "usual" diet was similar in nutrients to what the average American eats
- The "fruit & vegetable" diet was the "usual" diet, plus more
fruit & vegetables
- The "combination" plan (The D.A.S.H. diet) was low in saturated fat, total
fat, and cholesterol, & rich in fruits, vegetables, & low-fat dairy foods.
All 3 plans used about 3000 mg of sodium daily. Results showed that both the fruit
& vegetable diet & the combination diet reduced blood pressure, but the
combination plan had the greatest effect. The reduction in blood pressure came
fast…within 2 weeks of starting the eating plan. (Source: D.A.S.H. Study /
National Heart, Lung, & Blood Institute)
On both the DASH (combination) and the usual diets, the lower the sodium fell, the
lower blood pressures dropped. Blood pressure fell more in people with hypertension than
in those with normal blood pressure.
- Caution: Please check with your physician before starting any new diet.
Also, be aware that the DASH plan has more servings of fruit & vegetables than you may
be used to. This makes it high in fiber which may cause bloating and diarrhea. For this
reason, fruit & vegetables should be added gradually with plenty of water (8-10 cups
daily).
- For specific serving sizes according to individual calorie needs
please see a registered dietitian.
Please read all footnotes regarding specific conditions which could be affected by
changes in your diet and discuss them with your doctor.
|
Food & Servings |
Examples of 1 serving |
Food Sources |
- Grains & Grain Products
- 7-8/day
|
- 1 slice bread, 6 crackers
- 3/4 - 1 cup dry cereal
- 1/2 c. cooked rice/pasta/cereal
- 3 c. popcorn
|
- whole wheat bread, bagels
- pita bread, no-salt pretzels,
- oatmeal, shredded wheat,
- macaroni, speghetti
|
- Vegetables
- 4-5/day
|
- 1 c. raw leafy vegetables **
- 1/2 c. raw non-leafy vegetables
- 1/2 c. cooked vegetables
- 3/4 c. low-sodium vegetable juice
|
- tomatoes, spinach**, green beans, broccoli**, squash greens**, potatoes*, peas*, lima
beans*, sweet potatoes*
-
|
- Fruits
- 4-5/day
|
- 3/4 c. fruit juice++
- 1 medium fruit
- 1/4 c. dried fruit
- 1/2 c. fresh, frozen, lite canned fruit
|
- apricots, bananas, pineapple, oranges, peaches, grapes, grapefruit#, strawberries
|
- Low-Fat/Non-Fat Dairy
- 2-3/day
|
- 1 c. (8 oz) milk
- 1 c. yogurt
- 1-1 1/2 oz. cheese
|
- skim or 1% milk, low-fat yogurt,
- fat-free cheese
|
- Meats, Poultry & Fish
- 2 or less/day
|
- 3 oz. lean trimmed beef
- skinless poultry, fish
|
- bake, broil, roast, boil or grill instead of frying
|
- Nuts, Seeds & Beans
- 4-5/week
|
- 1/3 c. or 1 1/2 oz. nuts
- 2 Tbs. or 1/2 oz. seeds
- 1/2 c. cooked dried beans*
|
- almonds, walnuts, peanuts, sunflower seeds, filberts, kidney beans, lentils*, pinto
beans, peas
|
- Added Fats, Oils & Dressings
- 2-3/day
|
- 1 tsp. soft margarine (or spray)
- 1 Tbs. low-fat mayonnaise
- 2 Tbs. light salad dressing
- 1 tsp. vegetable oil
|
- spray (best)/tub margarine, light/low-fat mayonnaise, light salad dressing, vegetable
oils (ec. canola)
|
- Snacks & Sweets ++
- 5/week
|
- 1 Tbs. sugar
- 1 Tbs. jelly/jam/syrup
- 1/2 oz. jelly beans (15)
- 8 oz. lemonade
- 1/2 c. frozen yogurt/sherbet
|
- maple syrup, sugar, jelly, jello, hard candy, sorbet, jelly beans, sweet drings, frozen
yogurt/shebet
|
Source: The D.A.S.H. Study / National Heart, Lung, & Blood Institute
*Starchy Vegetables should be counted as starch/bread or carbohydrate source for
diabetics!!
++Fruit juice (over ½ cup) & pure sugar "sweets" should be avoided by
diabetics/high triglycerides( unless used to treat low blood sugar)
**Leafy vegetables & those which contain high amounts of vitamin K should be eaten
in similar amounts daily by those on anti-coagulant therapy (i.e. Coumadin…Ask your
doctor before eating different amounts of vitamin K food sources.)
#Check with your doctor or pharmacist for drug-nutrient interactions with grapefruit
juice.
Patients with kidney (renal) disease &/or high potassium levels should check with
your physician & dietitian before starting this plan. |
