DASH Diet
The DASH diet is an eating pattern that reduces high blood pressure. It is not the traditional low-salt diet. DASH uses foods high in the minerals calcium, potassium, and magnesium, which, when combined, help lower blood pressure. It is also low in fat and high in fiber, an eating style recommended for everyone.
The Healthy Eating Pattern is the template for the DASH eating pattern, with inclusion of 
to 1 serving of nuts, seeds, and legumes daily, limited fats and oils, and use of nonfat or low-fat milk. The eating pattern is reduced in saturated fat, total fat, cholesterol, and sweet and sugar-containing beverages; and provides abundant servings of fruits and vegetables.
Although the DASH eating plan is naturally lower in salt because of the emphasis on fruits and vegetables, all adults should still make an effort to reduce packaged and processed foods and high-sodium snacks (such as salted chips, pretzels, and crackers) and use less or no salt at the table.
DASH can be an excellent way to lose weight. Because weight loss can help lower blood pressure, it is often suggested. In addition to following DASH, try adding in daily physical activity such as walking or other exercise. You may want to check with your doctor first.
Current recommendations include:
The Dash Diet
National Institutes of Health, National Heart, Lung, and Blood Institute: YOUR GUIDE TO Lowering Your Blood Pressure With DASH, U.S. Department of Health and Human Services, NIH Publication No. 06-4082, 2006.
*Serving sizes vary between 
cup and 
cup, depending on cereal type. Check the product’s Nutrition Facts label.
†Because eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 oz of meat.
‡Fat content changes serving amount for fats and oils. For example, 1 Tbsp of regular salad dressing equals one serving; 1 Tbsp of a low-fat dressing equals one-half serving; 1 Tbsp of a fat-free dressing equals zero servings.
