DASH Diet PLan

The DASH Diet Plan stands for
Dietary Approaches to Stop Hypertension. The diet was created by the Department of Health and Human Services based in the United States to address the increase in Americans with hypertension.

The DASH diet when followed correctly will help correct blood pressure significantly, while alleviating heart conditions and preventing diabetes from forming. People are also losing weight on the DASH diet, which leads to further decreases in blood pressure. High blood pressure can cause damage to kidneys and lead to heart attacks and strokes.  If you only need to lose weight and you are without hypertension, this diet would not be recommended for you. 

Before anti-hypertensive medications are prescribed to patients it is advised that healthcare providers first have their patients try “lifestyle modifications.” Such modifications include an exercise regime and the DASH diet.

The DASH diet plan is proven to reduce high blood pressure, improve insulin sensitivity and lower cholesterol levels in the body.

A border made out of stop signs with hypertension written in the middle in bold black lettering. The word hypertension is crossed out

Food intake and DASH diet plan priorities

You should consume 6-8 servings of grain a day. Roughly, your caloric intake should equal 2000 calories per day. A serving of grain can be a slice of bread, one cup of dry cereal, or half a cup of cooked rice or pasta.

2. Vegetable intake should be 4-5 servings a day of either broccoli, carrots, green beans, green peas, lima beans, kale, squash, spinach, potato, sweet potato and tomato.

3. Fruits intake should be 4-5 servings per day. Fruits to use are apples, apricots, bananas, dates, grapes, oranges, grapefruits, pineapples, peaches, strawberries and tangerines.

4. Non-fat or low-fat dairy products, 2-3 times a day. One cup of milk or yogurt or one and a half ounces of cheese makes one serving.

5. Lean meat, poultry, fish, 2-3 servings per day. A serving is either one-ounce of cooked meat, poultry, and fish or one egg.

6. 4 to 5 times per week, nuts, seed and legumes should be consumed. One time would be in the form of 1/3 cup of nuts from the selection of almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans or split peas. Or two tablespoons of peanut butter.

7. Fats and oils are permitted at 2-3 servings per day. 1 Serving is one tablespoon of soft margarine, 1 teaspoon of vegetable oil, one tablespoon of mayonnaise, or 2 teaspoon of salad dressing

8. Sweets are allowed and capped at 5 times per week.

9. Importantly, your salt intake should be no more than 1500 mg/day of sodium.

10. Potassium intake should be 4.7 grams per day.

11. Men should have no more than 2 drinks per day and women no more than 1 drink per day. One serving means 12 ounces of beer, 5 ounces of wine, or half an ounce of liquor.

12. Note, higher coffee and green tea consumption are inversely associated with risk for cardiovascular disease and stroke.

13. Make sure to get 30 minutes of moderate intensity exercise at least 5 times per week.

A group of woman on floor mats for exercising. The women are leaning to their left with their right arm overhead.


The DASH diet is an effective way to lower blood pressure. In four weeks there should be a noticeable difference. Typically a healthcare profession should put you on the DASH Diet; however, if your blood pressure is above 140/90 then you need to do something about it.

Try the DASH diet for a month and then retest your blood pressure. If it is still above 140/90 make sure to schedule an appointment with your primary care provider. Tell the primary care provider that you have tried the DASH diet the last month and it didn’t work out for you. Make sure to get at least 30 minutes of exercise 5 times a week while on the DASH diet.

Don’t forget that sodium is a big contributor to hypertension; make sure you are getting below 1500 mg per day of sodium. Check the label on packaged and canned goods, there are often loaded with salt!

For more information on the DASH Diet, see the "The Dash Diet for Beginners" Also, see here for a few delicious DASH Diet recipes

› DASH Diet Plan
A picture of handsome Joe the owner of the webpage wearing a red tie with suit in front of a tree.Owner

About Me

Hi, my name is Joseph

I’m a U.S. AirForce Veteran, College Graduate with 352 credits mixed by undergrad/professional and graduate school. I am an Entrepreneur and enjoy sharing my interest and love for fitness and Entrepreneurship with everyone. I have lofty, obtainable goals for my website. 

The intent of this site is to provide as much loving value as possible to each and everyone that visits. I encourage Entrepreneurship and want to spotlight the benefits of spirituality that are applicable and unquestionably and immensely helpful for both Entrepreneurship and Fitness pursuits. 

Thank you very much for visiting, feel free to look around and to connect with me more closely. I love Pinterest and would appreciate any help available. Just one or two pins a day or more would greatly help me spread love. Thank you so much and with peace and love everlasting. I would enjoy getting to know each and everyone of you. 

Connect with me on, Facebook, Google+, Twitter and Pinterest.

You can also support the website by using my amazon link. Thank you. http://amzn.to/27j9VTS

A picture of a woman going from big to small with a caption touting the benefits of the

Receive Updates