DASH-DIET
It is a specific diet plan developed by scientists (Kempner et. al.) with the assistance of National Heart Lung and Blood Institute (NHLBI) to control hypertension. The DASH ( Dietary Approaches to Stop Hypertension) studies shows the effect of different nutrients in hypertension.
The results of these studies concluded that a diet rich in fruits, vegetables, low-fat dairy products, whole grain products, fish, and nuts can help in maintaining the blood pressure. By these studies it is proved that hypertensive people should restrict their intake of red meat, sweets and sugar-containing beverages.
What are the basic recommendations of DASH diet?
The DASH approach recommends following food groups in this manner.
| Food group | Daily servings | One serving equals | Examples and notes | Significance of each food group to the DASH Diet pattern |
| Grains and grain products | 7-8 | 1 slice bread | Whole-wheat bread, english muffin, pita bread, bagel, cereals, grits, oatmeal | Major sources of energy and fiber |
| or | ||||
| 1/2 C dry cereal* | ||||
| or | ||||
| 1/2 C cooked rice, pasta or cereal | ||||
| Vegetables | 4-5 | 1 C raw leafy vegetable | Tomatoes, potatoes, carrots, peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, beans, sweet potatoes | Rich sources of potassium, magnesium and fiber |
| or | ||||
| 1/2 C cooked vegetable | ||||
| or | ||||
| 6 fl oz. vegetable juice | ||||
| Fruits | 4-5 | 6 fl. oz. fruit juice | Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines | Important sources of potassium, magnesium and fiber |
| or | ||||
| 1 medium fruit | ||||
| or | ||||
| 1/4 C dried fruit | ||||
| or | ||||
| 1/2 C fresh, frozen or canned fruit | ||||
| Low fat or non fat dairy foods | 2-3 | 8 oz. milk | Skim or 1% milk, skim or low-fat butter milk, nonfat or low fat yogurt, part-skim mozzarella cheese, nonfat cheese | Major sources of calcium and protein |
| or | ||||
| 1 C yogurt | ||||
| or | ||||
| 1.5 oz. cheese | ||||
| Meats, poultry, fish | 2 or less | 3 oz. cooked meats, poultry or fish | Select only lean; trim away visible fats; broil, roast or boil, instead of frying; remove skin from poultry | Rich sources of protein and magnesium |
| Nuts | 1-2 | 1.5 oz. or 1/3 C or 2 Tbsp seeds | Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils | Rich sources of energy, magnesium, potassium, protein and fiber |
| or | ||||
| 1/2 C cooked legumes | ||||
| Fats and oils | 2-3 | 1 tsp soft margarine | Soft margarine, low fat mayonnaise, vegetable oil (such as olive, corn, canola or safflower) | DASH has 27% of calories as fat including that in or added to foods. |
| or | ||||
| 1 Tbsp low fat mayonnaise | ||||
| or | ||||
| 2 Tbsp low fat salad dressing | ||||
| or | ||||
| 1 tsp vegetable oil | ||||
| Sweets | 5 per week | 1 Tbsp sugar | Maple syrup, sugar jelly, jam, fruit- flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, ices. | Sweets should be low in fat. |
| or | ||||
| 1 Tbsp jelly or jam | ||||
| or | ||||
| 1/2 oz. jelly beans | ||||
| or | ||||
| 8 oz. lemonade |
* Equals to 1/2 to 11/4 cup depending on the type of cereal.
(From Appel LJ, et al. A clinical trial of the effects of dietary patterns on blood pressure. N Engl. J Med 336:1117,1997.)
Can you give me a sample menu based on DASH diet?
Sample menu
| Food | Amount | Servings provided |
| Breakfast | ||
| orange juice | 6oz. | 1 fruit |
| 1% low-fat milk | 8 oz.(1C) | 1Dairy |
| corn flakes (with1 tsp sugar) | 1 C | 2 grains |
| banana | 1 medium | 1 fruit |
| whole-wheat bread (with1 Tbsp jelly) | 1 slice | 1 grain |
| Soft margarine | 1 tsp | 1 fat |
| Lunch | ||
| chicken salad | 3/4 C | 1 poultry |
| pita bread | 1/2 slice, large | 1 grain |
| raw vegetable medley: | ||
| carrot and celery sticks | 3-4 sticks each | |
| radishes | 2 | 1 vegetable |
| loose- leaf lettuce | 2 leaves | |
| part-skim mozzarella cheese | 1.5 slice(1.5 oz) | 1Dairy |
| 1% low-fat milk | 8 oz.(1C) | 1Dairy |
| fruit cocktail in light syrup | 1/2 C | 1 fruit |
| Dinner | ||
| herbed baked cod | 3 oz. | 1 fish |
| scallion rice | 1C | 2 grains |
| steamed broccoli | 1/2 C | 1 vegetable |
| steamed tomatoes | 1/2 C | 1 vegetable |
| spinach salad: | ||
| raw spinach | 1/2 C | |
| cherry tomatoes-2 | 2 | 1 vegetable |
| cucumber | 2 slices | |
| light Italian salad dressing | 1 tbsp | 1/2 fat |
| whole-wheat dinner roll | 1 small | 1 grain |
| soft margarine | 1tsp | 1 fat |
| melon balls | 1/2 C | 1 fruit |
| Snacks | ||
| dried apricots | 1 oz. (1/4 C) | 1 fruit |
| mini-pretzels | 1 oz. (3/4 C) | 1 grain |
| mixed nuts | 1.5 oz. (1/3 C) | 1 nuts |
| diet ginger ale | 12 oz. | 0 |
From Appel LJ, et al. A clinical trial of the effects of dietary patterns on blood pressure. N Engl. J Med 336:1117,1997.)