High blood pressure: the DASH diet in detail

The gold-standard eating plan for high blood pressure is called the DASH diet. It stands for Dietary Approaches to Stop Hypertension. Take control of your health today, and make a positive change—try the DASH diet!

• By switching to a healthier mix of foods and eating more reasonable portion sizes, you can go a very long way towards taming hypertension condition and, as a bonus, trimming your weight.
• Simply follow these guidelines on what to eat in a day. The recommendations below are based on a 2,000-calories-per-day diet, which is what an average-sized person would eat to maintain their weight.

Six to eight servings per day, such as one slice bread, 28 grams (one ounce) dry cereal or 125 milligrams (1/2 cup) of cooked rice or pasta.

Four to five servings per day, such as 250 millilitres (one cup) raw leafy vegetables, 125 milligrams (1/2 cup) cut-up raw or cooked vegetables or 125 millilitres (1/2 cup) vegetable juice.

Four to five servings per day, such as one medium piece of fruit, 125 milligrams (1/2 cup) cut-up fruit (fresh, frozen or canned), 50 milligrams (1/4 cup) dried fruit, and 125 millilitres (1/2 cup) fruit juice.

Two to three servings per day, such as 250 millilitres (one cup) milk or yogurt or 40 grams (1 1/2 oz) cheese.

Six or fewer servings per day, such as 28 grams (one ounce) cooked meat, poultry or fish, or one egg (no more than four egg yolks per week).

Four to five servings per week, such as 75 grams (1/3 cup or 1 1/2 ounces) nuts, 30 millilitres (two tablespoons) peanut butter, 30 millilitres (two tablespoons or 1/2 ounce) seeds, or 125 grams (1/2 cup) cooked legumes (dried beans and peas).

Two to three servings per day, such as five millilitres (one teaspoon) soft margarine, five millilitres (one teaspoon) vegetable oil, 15 millilitres (one tablespoon) mayonnaise, 15 millilitres (one tablespoon) salad dressing or 30 millilitres (two tablespoons) low-fat salad dressing.

Five or fewer servings per week, such as 15 millilitres (one tablespoon) sugar, 15 millilitres (one tablespoon) jelly or jam, 125 millilitres (1/2 cup) sorbet, or 250 millilitres (1 cup) lemonade.