D is for DASH Diet



D | DASH Diet

by Lindsey Herr, Dietetic Intern

The DASH Diet, Dietary Approaches to Stop Hypertension, is a diet that focuses on reducing sodium and having a balanced diet to stop or improve hypertension (high blood pressure).

Voted the best diet by US News and World Report, the DASH diet is here to stay! Studies have shown that the greater reduction in sodium (salt), the greater the reduction in blood pressure. On top of that, the Dietary Guidelines for Americans says this diet is great for everyone to follow- not just people with high blood pressure!

Here is the chart of food group servings from DashDiet.Org:

Servings on a 2000 Calorie diet

  • Grains and grain products (include at least 3 whole grain foods each day): 7 - 8
  • Fruits: 4 - 5
  • Vegetables: 4 - 5
  • Low fat or non fat dairy foods: 2 - 3
  • Lean meats, fish, poultry: 2 or less
  • Nuts, seeds, and legumes: 4 - 5 per week
  • Fats and sweets: limited

In summary, the diet is low in salt, high in produce, and some low-fat dairy with good lean protein! Using the diet on lower caloric intakes, you would decrease the number of servings of each food group.

Give it a try - Cut back on sodium, and focus on increasing fruits and vegetables this month!

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