Your Guide to Lowering Blood Pressure
Adapted from (with links to) the National Heart, Lung, and Blood Institute (NHLBI)Print-friendly version
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Healthier Eating with DASH
The DASH eating plan shown below is based on 2,000 calories a day. The number of daily servings in a food group may vary from those listed depending on your caloric needs.
| Food Group |
Daily Servings
(except as noted) |
Serving Sizes |
| Grains and grain products |
7 - 8 |
1 slice bread, 1 cup ready-to-eat cereal, cup cooked rice, pasta, or cereal* |
| Vegetables |
4 - 5 |
1 cup raw leafy vegetable, 1/2 cup cooked vegetable, 6 ounces vegetable juice |
| Fruits |
4 - 5 |
1 medium fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen, or canned fruit, 6 ounces fruit juice |
| Lowfat or fat free dairy foods |
2 - 3 |
8 ounces milk, 1 cup yogurt, 1 & 1/2 ounces cheese |
| Lean meats, poultry, and fish |
2 or less |
3 ounces cooked lean meats, skinless poultry, or fish |
| Nuts, seeds, and dry beans |
4 - 5 per week |
1/3 cup or 1 ounces nuts, 1 tablespoon or 1/2 ounce seeds, 1/2 cup cooked dry beans |
| Fats & oils** |
2 - 3 |
1 teaspoon soft margarine, 1 tablespoon lowfat mayonnaise, 2 tablespoons light salad dressing, 1 teaspoon vegetable oil |
| Sweets |
5 per week |
1 tablespoon sugar, 1 tablespoon jelly or jam, 1/2 ounce jelly beans, 8 ounces lemonade |
* Serving sizes vary between 1/2 - 1 & 1/4 cups. Check the product's nutrition label.
** Fat content changes serving counts for fats and oils: For example, 1 tablespoon of regular salad dressing equals 1 serving; 1 tablespoon of a lowfat dressing equals 1/2 serving; 1 tablespoon of a fat free dressing equals 0 servings.
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