DASH Eating Plan

By Dr. Shadrach Smith, Truman Medical Center

A very effective program to lower blood pressure is the Dietary Approaches to Stop Hypertension (DASH) eating plan from the US Department of Health and Human Services. The DASH eating plan calls for a certain number of daily servings from various food groups. The daily DASH eating plan calls for:

• 6-8 servings of grains such as 1 slice of bread or ½ cup of cooked rice
• 4-5 servings of vegetables such as 1 cup of raw leafy vegetables or ½ cup vegetable juice
• 4-5 servings of fruits such as ¼ cup dried fruit or ½ cup fresh, frozen or canned fruit
• 2-3 servings of fat-free or low-fat milk products such as 1 cup of milk or 1½ ounce cheese
• 6 or fewer servings of lean meats, poultry and fish such as 1 ounce cooked meat or 1 egg (Since eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 oz of meat)
• 2-3 servings of fats and oils such as 1 teaspoon of soft margarine, or 1 tablespoon of mayonnaise (fat content changes serving amount for fats and oils. Check the product’s Nutrition Facts label)

The DASH eating plan also allows on a weekly basis:

• 4-5 servings of nuts, seeds and legumes such as 2 tablespoons of peanut butter and ½ cup of cooked dry beans or peas
• 5 or fewer servings of sweets and added sugars such as 1 tablespoon of sugar or 1 tablespoon of jelly or jam

The above is based on a 2,000 calorie a day diet. The DASH eating plan also has guidelines for 1,600, 2,600 or 3,100 calorie intake per day.

African-Americans following the DASH diet were able to decrease their blood pressure, decrease their weight, and reduce their risk of getting other health problems such as diabetes. A dietitian can help you find ways to meet these goals without giving up your favorite foods.

More information on the DASH eating plan may be found at National Heart Lung and Blood Institute website at www.nhlbi.nih.gov and search on the word “DASH”.