Specialized Dietary Framework
DASH Diet
Dietary approach to stop hypertension
4 Nutrient Thresholds
Traffic light active
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Apple, Medium
Fruits1 medium apple (182g)
95 cal25 g carbs0.5 g protein
Banana, Medium
Fruits1 medium banana (118g)
105 cal27 g carbs1.3 g protein
White Bread
Grains1 slice (28g)
79 cal14.6 g carbs2.3 g protein
Brown Rice, Cooked
Grains1/2 cup (98g)
108 cal22 g carbs2.5 g protein
Chicken Breast, Grilled
Proteins3 oz (85g)
128 cal0 g carbs26 g protein
Salmon, Atlantic
Proteins3 oz (85g)
175 cal0 g carbs25 g protein
Broccoli, Steamed
Vegetables1/2 cup (78g)
22 cal4.3 g carbs2.3 g protein
Spinach, Raw
Vegetables1 cup (30g)
7 cal1.1 g carbs0.9 g protein
Milk, 2% Fat
Dairy1 cup (244g)
122 cal11.4 g carbs8.1 g protein
Greek Yogurt, Plain
Dairy6 oz (170g)
100 cal6 g carbs17 g protein
Avocado
Fats1/2 medium (68g)
114 cal6 g carbs1.5 g protein
Olive Oil
Fats1 tbsp (14g)
119 cal0 g carbs0 g protein
Almonds, Raw
Nuts & Seeds1 oz (23 nuts) (28g)
164 cal6.1 g carbs6 g protein
Quinoa, Cooked
Grains1/2 cup (92g)
111 cal19.7 g carbs4.1 g protein
Sweet Potato, Baked
Vegetables1 medium (128g)
112 cal26 g carbs2 g protein
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DASH Diet - Protocol Guide
Overview
The DASH (Dietary Approaches to Stop Hypertension) framework is an evidence-based dietary approach designed to support cardiovascular wellness and optimal mineral balance.
Key Principles
- Reduce sodium intake to 1500–2300mg per day
- Maximize dietary potassium (4700mg/day), magnesium (500mg/day), and calcium to promote vasodilation
- Emphasize fresh produce, whole grains, and low-fat dairy
- Strictly limit saturated fats and sugar-sweetened beverages
Food Guidelines
Recommended
- Spinach, Swiss chard, and broccoli
- Bananas, oranges, and sweet potatoes (high potassium)
- Oats and brown rice
- Skinless poultry and lean fish
- Unsalted almonds and walnuts
- Fat-free dairy
Limit
- Lean red meat (maximum 1-2 times weekly)
- Unsweetened coffee and tea (moderate caffeine)
Avoid
- Cured meats (bacon, sausages, ham)
- Canned soups and ultra-processed salty meals
- Commercial salted chips and snacks
- Soy sauce and high-sodium bouillon cubes
Practical Tips
- Replace table salt with garlic, rosemary, oregano, citrus juice, and turmeric to boost flavor naturally
- Dietary potassium supports natural vascular relaxation and promotes healthy sodium balance
Notice: This information is for educational purposes only and does not replace medical advice. Always consult your physician or registered dietitian before making dietary changes.
Educational & Dietary Disclaimer
Nutritional calculations, nutrient thresholds, and traffic-light safety indicators shown for this framework are mathematical approximations for educational and dietary self-monitoring purposes. They do not constitute medical diagnosis or prescription dosing. Always consult with a qualified healthcare professional before making dietary or therapy changes.