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Home > Articles on Health > Dash Diet

DASH Diet

In the recently completed DASH study (Dietary Approaches to Stop Hypertension), it was illustrated that diet alone can lower blood pressure as much as taking a drug. New England Journal of Medicine, 336:1117, 1997; The DASH diet, which combines low total fat, saturated fat, and cholesterol, with plenty of fruits, vegetables, fiber, and some low-fat dairy products, resulted in a 3.5/2.1 point blood pressure reduction in those with average blood pressure, and an 11.4/5.5 point reduction in those with high blood pressure.

Get potassium, magnesium, and calcium: The best way to get these minerals is through fruits and vegetables.

Cut the salt: Although there is controversy, most experts maintain that cutting salt does lower blood pressure.

Lose weight and exercise: There is ample evidence that losing weight and exercising affect blood pressure positively. In the Trials of Hypertension, an ongoing series of trials looking at high blood pressure, an 18-month diet and exercise program resulted in lower blood pressure.

Garlic: Garlic has many benefits, one of which is maintaining blood pressure. A specific type of garlic, Allium ursinum, is proving to have extraordinary effects in this regard.

The DASH diet, based on a 2000 calorie diet, contained the number of servings from each of the food groups shown in the table. Depending on your caloric needs, the number of servings may vary.

Food Group Daily Servings 1 Serving Equals Examples & Notes
Grains and grain products
7-8
1 slice bread
1/2 C dry cereal
1/2 cup cooked rice, pasta or cereal
whole wheat breads, English muffin, pita bread, bagel, cereals and fiber, grits, oatmeal
Vegetables
4-5
1 cup raw leafy vegetable
1/2 cup cooked vegetable
6 oz vegetable juice
tomatoes, potatoes, carrots, peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, beans, sweet potatoes
Fruits
4-5
6 oz fruit juice
1 medium fruit
1/4 C dried fruit
1/2 C fresh, frozen, or canned fruit
apricots, bananas, dates, grapes, oranges, orange juice, grapefruit,grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines
Low fat or nonfat dairy foods
2-3
8 oz. milk
1 cup yogurt
1.5 oz. cheese
skim or 1 % milk, skim or low fat buttermilk, nonfat or low fat yogurt, part skim mozzarella cheese, nonfat cheese
Meats, poultry, fish
2 or less
3 oz. cooked meats, poultry, or fish select only lean; trim away visible fats; broil, roast, or boil, instead of frying; remove skin from poultry
Nuts
1/2
1.5 oz or 1/3 C
2 Tbsp seeds
1/2 C cooked legumes

almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils


If you are interested in including the DASH diet as part of your lifestyle, Herbal Fiberblend and the Garden Trio are ideal products for easy and effective implementation of a successful dietary program.



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