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The DASH Diet is an eating plan to lower or control high blood pressure. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure.

DASH – Dietary Approaches to Stop Hypertension. It’s a lifestyle, which is easy to adapt, because it is flexible and balanced for the health of your heart. 

This article is a comprehensive guide of the DASH Diet. 

Recommended foods 

According to the National Heart, Lung,and Blood Institute:

“The DASH Diet’s eating plan requires no special foods and instead provides daily and weekly nutritional goals.” 

“This plan recommends:

  • Eating vegetables, fruits, and whole grains
  • Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
  • Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
  • Limiting sugar-sweetened beverages and sweets.”

Example DASH Diet Eating Plan

2000 calorie daily diet plan is the following:

  • grains6-8 daily servings
  • meats, poultry and fish6 or less
  • fruits4-5
  • vegetables4-5
  • fats & oils2-3
  • low-fat or fat free dairy products2-3
  • Sodium2300 mg

NB! If you want to lower your blood pressure even furhter, then 1500 mg Sodium intake is recommended.

  • sweets5 or less servings per week
  • peas, nuts, seeds and dry beans4-5 servings per week

Useful DASH Diet Cheat List

In order not to bother yourself, we recommend using the eating plans prepared by the experts in this field. Therefore, we made it easier for you and collected here different plans from which you can choose according to your needs and state of health. 

Click here to improve your health and find out your best DASH Diet Eating Plan.

Specific daily calorie needs for women and men and number of food servings by your chosen calorie level, as well as DASH Eating Plan’s serving sizes, examples and significance you can find from here.

Because, it is very hard to change your every day routine, we recommend to follow the tips for a lifelong success by clicking here.

If it’s too much information at once and you don’t have time to read all this above, don’t hesitate to click here and get your personalized plan from our expert.

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