The DASH--Dietary Approaches to Stop Hypertension--diet was developed for a US government-sponsored, controlled study that investigated the effect of a healthy diet on blood pressure. High blood pressure, or hypertension, is anything over 120/80 mmHg.
Focus on what you can eat:
- 6 to 8 servings of grains per day (choose whole grains when you can)
- 4 to 5 servings of fruits and 4 to 5 servings of vegetables per day
- 2 to 3 servings of low-fat or nonfat dairy per day
- 6 ounces of meat, poultry, or fish per day
- Limit your sodium intake to less than 2,300 mg per day
Best bets: Limit animal fats, and eat more fruits, vegetables, nuts, and non- or low-fat dairy products. Talk to a registered dietitian or other trained healthcare professional for more information about following this diet.