The DASH Diet for Healthy Blood Pressure

The DASH diet emphasizes portion size, eating a variety of foods and getting the right amount of nutrients. Discover how DASH can improve your health and lower your blood pressure.

Full Details & Explanations of Servings Here

DASH diet: Sodium levels

• Standard DASH diet. You can consume up to 2,300 milligrams (mg) of sodium a day.

• Lower sodium DASH diet. You can consume up to 1,500 mg of sodium a day.

DASH diet: What to eat

• Grains: 6 to 8 servings a day

• Vegetables: 4 to 5 servings a day

• Fruits: 4 to 5 servings a day

• Dairy: 2 to 3 servings a day

• Lean meat, poultry and fish: 6 or fewer servings a day

• Nuts, seeds and legumes: 4 to 5 servings a week

• Fats and oils: 2 to 3 servings a day

• Sweets: 5 or fewer a week

DASH diet: Alcohol and caffeine

Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women one or less.