DASH Diet

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.