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.
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.