DASH Diet
Dietary approach to stop hypertension
Search Foods
Apple, Medium
Fruits
1 medium apple
Banana, Medium
Fruits
1 medium banana
White Bread
Grains
1 slice
Brown Rice, Cooked
Grains
1/2 cup
Chicken Breast, Grilled
Proteins
3 oz
Salmon, Atlantic
Proteins
3 oz
Broccoli, Steamed
Vegetables
1/2 cup
Spinach, Raw
Vegetables
1 cup
Milk, 2% Fat
Dairy
1 cup
Greek Yogurt, Plain
Dairy
6 oz
Avocado
Fats
1/2 medium
Olive Oil
Fats
1 tbsp
Almonds, Raw
Nuts & Seeds
1 oz (23 nuts)
Quinoa, Cooked
Grains
1/2 cup
Sweet Potato, Baked
Vegetables
1 medium
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DASH Diet Guide
Overview
DASH (Dietary Approaches to Stop Hypertension) is designed to help lower blood pressure through a balanced diet rich in nutrients that support cardiovascular health.
Key Principles
- Reduce sodium intake to less than 2,300mg per day
- Increase potassium, magnesium, and calcium intake
- Emphasize fruits, vegetables, and whole grains
- Include lean proteins and low-fat dairy
- Limit saturated fats and added sugars
Food Guidelines
Recommended
- Fruits and vegetables
- Whole grains
- Lean proteins
- Low-fat dairy
- Nuts and seeds
Limit
- Lean red meat
- Sweets (small amounts)
- Alcohol (in moderation)
Avoid
- High-sodium foods
- Processed meats
- Full-fat dairy
- Sugary drinks
- Fried foods
Practical Tips
- Read food labels to monitor sodium content
- Use herbs and spices instead of salt for flavoring
- Choose fresh or frozen vegetables over canned
- Gradually reduce sodium to allow taste buds to adjust
Important: This information is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have medical conditions or take medications.