New dash

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
National Heart, Lung, and Blood Institute
Research has found that diet affects the development of high
blood pressure, or hypertension (the medical term). Recently, two
studies showed that blood pressure can be lowered by following
a particular eating plan—called the Dietary Approaches to Stop
Hypertension (DASH) eating plan—and reducing the amount
of sodium consumed.
While each step alone lowers blood pressure, the combination of the eating plan and a
reduced sodium intake gives the biggest benefit and may help prevent the development
of high blood pressure.
This fact sheet, based on the DASH research findings, tells about high blood pressure,
and how to follow the DASH eating plan and reduce the amount of sodium you
consume. It offers tips on how to start and stay on the eating plan, as well as a week
of menus and some recipes. The menus and recipes are given for two levels of daily
sodium consumption—2,400 milligrams (the upper limit of current recommendations
by the Federal Government’s National High Blood Pressure Education Program
(NHBPEP) and the amount used to figure food labels’ Nutrition Facts Daily Value) and
1,500 milligrams.
Those with high blood pressure may especially benefit from following the eating plan
and reducing their sodium intake. But the combination is a heart healthy recipe that all
adults can follow.
facts about
TheDASH
EatingPlan

W h at I s H i g h B lo o d P r e s s u r e ?
Blood pressure is the force of blood against artery walls. It is measured in millimeters
of mercury (mmHg) and recorded as two numbers—systolic pressure (as the heart
beats) over diastolic pressure (as the heart relaxes between beats). Both numbers are
important. (See box 1 below.)
Blood pressure rises and falls during the day. When it stays elevated over time,
it’s called high blood pressure. High blood pressure is dangerous because it makes the
heart work too hard, and the force of its blood flow can harm arteries. High blood
pressure often has no warning signs or symptoms. Once it occurs, it usually lasts a
lifetime. Uncontrolled, it can lead to heart and kidney disease and stroke.
High blood pressure affects about 50 million—or 1 in 4—adult Americans. High
blood pressure is especially common among African Americans who tend to develop
it at an earlier age and more often than Whites. It also is common among older
Americans—individuals with normal blood pressure at age 55 have a 90 percent
lifetime risk for developing hypertension.
High blood pressure can be controlled if you take these steps: maintain a healthy
weight; be physically active; follow a healthy eating plan, which includes foods lower
in salt and sodium; if you drink alcoholic beverages, do so in moderation; and, if you
have high blood pressure and are prescribed medication, take it as directed. All steps
but the last also help to prevent high blood pressure.
2 High Blood Pressure
Blood Pressure Levels for Adults*
Systolic† Diastolic†
Category (mmHg)‡ (mmHg)‡ Result
Good for you!
Your blood pressure could
be a problem. Make
changes in what you eat
and drink, be physically
active, and lose extra
weight. If you also have
diabetes, see your doctor.
You have high blood
pressure. Ask your doctor
or nurse how to control it.
box 1
Normal
Prehypertension
Hypertension
Less than 120 and
120–139 or
140 or higher or
Less than 80
80–89
90 or higher
* For adults ages 18 and older who are not on medicine for high blood pressure and do not have a short-term serious illness.
Source: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High
Blood Pressure; NIH Publication No. 03-5230, National High Blood Pressure Education Program, May 2003.
† If systolic and diastolic pressures fall into different categories, overall status is the higher category.
‡ Millimeters of mercury.

Who Helped With DASH?
The DASH study was sponsored by the NHLBI and conducted at four
medical centers. There was also a central coordinating center at Kaiser
Permanente Center for Health Research in Portland, OR.
The four medical centers were: Brigham and Women’s Hospital,
Boston, MA; Duke University Medical Center, Durham, NC;
Johns Hopkins University, Baltimore, MD; Pennington Biomedical
Research Center, Louisiana State University, Baton Rouge, LA.
W h at I s t h e DA S H E at i n g P l a n ?
Blood pressure can be unhealthy even if it stays only slightly above the normal level
of less than 120/80 mmHg. The higher blood pressure rises above normal, the greater
the health risk.
In the past, researchers tried to find clues about what in the diet affects blood pressure
by testing various single nutrients, such as calcium and magnesium. These studies were
done mostly with dietary supplements and their findings were not conclusive.
Then, scientists supported by the National Heart, Lung, and Blood Institute (NHLBI)
conducted two key studies. The first was called “DASH,” and it tested nutrients as they
occur together in food. Its findings showed that blood pressures were reduced with an
eating plan that is low in saturated fat, cholesterol, and total fat, and that emphasizes
fruits, vegetables, and lowfat dairy foods. This eating plan—known as the DASH eating
plan—also includes whole grain products, fish, poultry, and nuts. It is reduced in red
meat, sweets, and sugar-containing beverages. It is rich in magnesium, potassium, and
calcium, as well as protein and fiber.
The DASH study involved 459 adults with systolic blood pressures of less than
160 mmHg and diastolic pressures of 80–95 mmHg. About 27 percent of the
participants had hypertension. About 50 percent were women and 60 percent were
African Americans.
The DASH Eating Plan 3

DASH compared three eating plans: A plan similar in nutrients to what many
Americans consume; a plan similar to what Americans consume but higher in fruits
and vegetables; and the DASH eating plan. All three plans included about 3,000 mil-
ligrams of sodium daily. None of the plans was vegetarian or used specialty foods.
Results were dramatic: Both the fruits and vegetables plan and the DASH eating plan
reduced blood pressure. But the DASH eating plan had the greatest effect, especially
for those with high blood pressure. Furthermore, the blood pressure reductions came
fast—within 2 weeks of starting the plan.
The second study was called “DASH-Sodium,” and it looked at the effect on blood pressure
of a reduced dietary sodium intake as participants followed either the DASH eating plan
or an eating plan typical of what many Americans consume. DASH-Sodium involved 412
participants. Their systolic blood pressures were 120–159 mmHg and their diastolic blood
pressures were 80–95 mmHg. About 41 percent of them had high blood pressure.
About 57 percent were women and about 57 percent were African Americans.
Participants were randomly assigned to one of the two eating plans and then followed
for a month at each of three sodium levels. The three sodium levels were: a higher
intake of about 3,300 milligrams per day (the level consumed by many Americans);
an intermediate intake of about 2,400 milligrams per day; and a lower intake of about
1,500 milligrams per day.
Results showed that reducing dietary sodium lowered blood pressure
for both eating plans. At each sodium level, blood pressure was lower
on the DASH eating plan than on the other eating plan. The biggest
blood pressure reductions were for the DASH eating plan at the sodium
intake of 1,500 milligrams per day. Those with hypertension saw the
biggest reductions, but those without it also had large decreases.
Those on the 1,500-milligram sodium intake eating plan, as well as
those on the DASH eating plan, had fewer headaches. Other than
that and blood pressure levels, there were no significant effects
caused by the two eating plans or different sodium levels.
DASH-Sodium shows the importance of lowering sodium intake—
whatever your eating plan. But for a true winning combination, follow
the DASH eating plan and lower your intake of salt and sodium.

box 2
* Equals 1/2 – 11/4 cups, depending on cereal type. Check the product’s Nutrition Facts Label.
† Fat content changes serving counts for fats and oils: For example, 1 Tbsp of regular salad dressing equals 1 serving; 1 Tbsp of a
lowfat dressing equals 1/2 serving; 1 Tbsp of a fat free dressing equals 0 servings.
Following the DASH Eating Plan
The DASH eating plan shown below is based on 2,000 calories a day. The number of daily servings in a
food group may vary from those listed, depending on your caloric needs. Use this chart to help you plan
your menus or take it with you when you go to the store.
Food Daily Serving Examples Significance
Group Servings Sizes and Notes of Each Food
(except as noted) Group to the
DASH Eating Plan
Grains and grain 7–8 1 slice bread Whole wheat bread, English Major sources of
products 1 oz dry cereal* muffin, pita bread, bagel, energy and fiber
1/2 cup cooked rice, cereals, grits, oatmeal, crackers,
pasta, or cereal unsalted pretzels and popcorn
Vegetables 4–5 1 cup raw leafy vegetable Tomatoes, potatoes, carrots, green Rich sources
1/2 cup cooked vegetable peas, squash, broccoli, turnip of potassium,
6 oz vegetable juice greens, collards, kale, spinach, magnesium,
artichokes, green beans, lima and fiber
beans, sweet potatoes
Fruits 4–5 6 oz fruit juice Apricots, bananas, dates, grapes, Important sources
1 medium fruit oranges, orange juice, grapefruit, of potassium,
1/4 cup dried fruit grapefruit juice, mangoes, melons, magnesium, and
1/2 cup fresh, frozen, peaches, pineapples, prunes, fiber
or canned fruit raisins, strawberries, tangerines
Lowfat or 2–3 8 oz milk Fat free (skim) or lowfat (1%) milk, Major sources
fat free dairy 1 cup yogurt fat free or lowfat buttermilk, fat free of calcium and
foods 11/2 oz cheese or lowfat regular or frozen yogurt, protein
lowfat and fat free cheese
Meats, poultry, 2 or less 3 oz cooked meats, Select only lean; trim away visible Rich sources of protein
and fish poultry, or fish fats; broil, roast, or boil, instead and magnesium
of frying; remove skin from
poultry
Nuts, seeds, 4–5 per week 1/3 cup or 11/2 oz nuts Almonds, filberts, mixed nuts, Rich sources of energy,
and dry beans 2 Tbsp or 1/2 oz seeds peanuts, walnuts, sunflower magnesium, potassium,
1/2 cup cooked dry beans seeds, kidney beans, lentils, protein, and fiber
peas
Fats and oils† 2–3 1 tsp soft margarine Soft margarine, lowfat DASH has 27 percent
1 Tbsp lowfat mayonnaise, light salad of calories as fat,
mayonnaise dressing, vegetable oil including fat in or
2 Tbsp light salad dressing (such as olive, corn, canola, added to foods
1 tsp vegetable oil or safflower)
Sweets 5 per week 1 Tbsp sugar Maple syrup, sugar, jelly, Sweets should be
1 Tbsp jelly or jam jam, fruit-flavored gelatin, jelly low in fat
1/2 oz jelly beans beans, hard candy, fruit punch,
8 oz lemonade sorbet, ices

H ow D o I M a k e t h e DA S H ?
The DASH eating plan used in the studies calls for a
certain number of servings daily from various food
groups. These are given in box 2 on page 5 for 2,000
calories per day. The number of servings you require
may vary, depending on your caloric need—box 4 gives
the servings for 1,600 and 3,100 calories. If you’re
trying to lose weight, check box 3 for tips on how to
make the DASH eating plan lower in calories.
How to Lower Calories on the DASH Eating Planbox 3
The DASH eating plan was not designed to promote weight loss. But it is rich in lower
calorie foods, such as fruits and vegetables. You can make it lower in calories by
replacing higher calorie foods with more fruits and vegetables—and that also will make
it easier for you to reach your DASH goals. Here are some examples:
To increase fruits—
• Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.
• Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.
To increase vegetables—
• Have a hamburger that’s 3 ounces of meat instead of 6 ounces. Add 1/2 cup serving of carrots
and 1/2 cup serving of spinach. You’ll save more than 200 calories.
• Instead of 5 ounces of chicken, have a stir-fry with 2 ounces of chicken and 11/2 cups of raw
vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.
To increase lowfat or fat free dairy products—
• Have a 1/2 cup serving of lowfat frozen yogurt instead of a 11/2-ounce milk chocolate bar.
You'll save about 110 calories.
And don’t forget these calorie-saving tips—
• Use lowfat or fat free condiments.
• Use half as much vegetable oil, soft or liquid margarine, or salad dressing, or choose
fat free versions.
• Eat smaller portions—cut back gradually.
• Choose lowfat or fat free dairy products to reduce total fat intake.
• Check the food labels to compare fat content in packaged foods—items marked lowfat
or fat free are not always lower in calories than their regular versions.
• Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream,
sherbet, regular soft drinks, and fruit drinks.
• Eat fruits canned in their own juice.
• Add fruit to plain yogurt.
• Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.
• Drink water or club soda.

Grains and grain products 6 12–13
Vegetables 3–4 6
Fruits 4 6
Lowfat or fat free dairy foods 2–3 3–4
Meats, poultry, and fish 1–2 2–3
Nuts, seeds, and dry beans 3/week 1
Fat and oils 2 4
Sweets 0 2
DASH Eating Plan—Number of Servings for Other Calorie Levels
Servings/Day
Food Group 1,600 calories/day 3,100 calories/day
box 4
Where’s the Sodium?
Only a small amount of sodium occurs naturally in foods.
Most sodium is added during processing. This table gives
examples of the varying amounts of sodium in some foods.
box 5
Food Groups Sodium (mg)
Grains and grain products
Cooked cereal, rice, pasta, unsalted, 1/2 cup 0–5
Ready-to-eat cereal, 1 cup 100–360
Bread, 1 slice 110–175
Vegetables
Fresh or frozen, cooked without salt, 1/2 cup 1–70
Canned or frozen with sauce, 1/2 cup 140–460
Tomato juice, canned 3/4 cup 820
Fruit
Fresh, frozen, canned, 1/2 cup 0–5
Lowfat or fat free dairy foods
Milk, 1 cup 120
Yogurt, 8 oz 160
Natural cheeses, 11/2 oz 110–450
Processed cheeses, 11/2 oz 600
Nuts, seeds, and dry beans
Peanuts, salted, 1/3 cup 120
Peanuts, unsalted, 1/3 cup 0–5
Beans, cooked from dried, or frozen, 0–5
without salt, 1/2 cup
Beans, canned, 1/2 cup 400
Meats, fish, and poultry
Fresh meat, fish, poultry, 3 oz 30–90
Tuna canned, water pack, no salt added, 3 oz 35–45
Tuna canned, water pack, 3 oz 250–350
Ham, lean, roasted, 3 oz 1,020

You should be aware that the DASH eating plan has more daily servings of fruits,
vegetables, and whole grain foods than you may be used to eating. Because the plan is
high in fiber, it can cause bloating and diarrhea in some persons. To avoid these prob-
lems, gradually increase your intake of fruit, vegetables, and whole grain foods.
This fact sheet gives menus and recipes for both 2,400 and 1,500 milligrams of daily
sodium intake. Twenty-four hundred milligrams of sodium equals about 6 grams,
or 1 teaspoon, of table salt (sodium chloride); 1,500 milligrams of sodium equals about
4 grams, or 2
/3 teaspoon, of table salt. These amounts include all salt consumed—
that in food products, used in cooking, and added at the table. Only small
amounts of sodium occur naturally in food. Processed foods account
for most of the salt and sodium Americans consume. So, be sure to
read food labels to choose products lower in sodium. You may
be surprised at many of the foods that have sodium. They
include soy sauce, seasoned salts, monosodium glutamate
(MSG), baking soda, and some antacids—the range is wide.
Because it is rich in fruits and vegetables, which are naturally
lower in sodium than many other foods, the DASH eating plan
makes it easier to consume less salt and sodium. Still, you may want
Tips To Reduce Salt and Sodiumbox 6
• Use reduced sodium or no-salt-added products. For example, choose low- or reduced-sodium,
or no-salt-added versions of foods and condiments when available.
• Buy fresh, plain frozen, or canned with “no-salt-added” vegetables.
• Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.
• Choose ready-to-eat breakfast cereals that are lower in sodium.
• Limit cured foods (such as bacon and ham), foods packed in brine (such as pickles, pickled
vegetables, olives, and sauerkraut), and condiments (such as MSG, mustard, horseradish,
catsup, and barbecue sauce). Limit even lower sodium versions of soy sauce and teriyaki
sauce—treat these condiments as you do table salt.
• Use spices instead of salt. In cooking and at the table, flavor foods with herbs, spices, lemon,
lime, vinegar, or salt-free seasoning blends. Start by cutting salt in half.
• Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta,
and cereal mixes, which usually have added salt.
• Choose “convenience” foods that are lower in sodium. Cut back on frozen dinners, mixed dishes
such as pizza, packaged mixes, canned soups or broths, and salad dressings—these often have
a lot of sodium.
• Rinse canned foods, such as tuna, to remove some sodium.

to begin by adopting the DASH eating plan at the level of 2,400 milligrams of sodium
per day and then further lower your sodium intake to 1,500 milligrams per day.
Boxes 6, 7, and 8 offer tips on how to reduce the salt and sodium content in your diet,
and how to use food labels to find lower sodium products.
Next, read the “Getting Started” suggestions in box 10 on page 11.
How can you get started on the DASH eating plan? It’s easy. The DASH eating plan
requires no special foods and has no hard-to-follow recipes. One way to begin is by
Compare Food Labels
Read the Nutrition Facts on food labels to compare the amount of
sodium in products. Look for the sodium content in milligrams and
the Percent Daily Value. Aim for foods that are less than 5 percent
of the Daily Value of sodium.
Compare the food labels of these two versions of canned tomatoes.
The regular canned tomatoes (right) have 10 times as much
sodium as the unsalted canned tomatoes.
CANNED DICED TOMATOES,
NO SALT ADDED CANNED DICED TOMATOES
Reducing Sodium When Eating Outbox 7
• Ask how foods are prepared. Ask that they be prepared without added salt, MSG,
or salt-containing ingredients. Most restaurants are willing to accommodate requests.
• Know the terms that indicate high sodium content: pickled, cured, soy sauce, broth.
• Move the salt shaker away.
• Limit condiments, such as mustard, catsup, pickles, and sauces with salt-containing ingredients.
• Choose fruits or vegetables instead of salty snack foods.
Nutrition Facts
Serving Size 1/2 cup
Servings Per Container approx. 31/2
Amount Per Serving
Calories 25 Calories from Fat 0
% Daily Value*
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 20 mg 1%
Total Carbohydrate 6 g 2%
Dietary Fiber 2 g 8%
Sugars 4 g
Protein 1 g
Vitamin A 10% • Vitamin C 15%
Calcium 2% • Iron 2%
*Percent Daily Values are based on a
2,000 calorie diet
box 8
Nutrition Facts
Serving Size 1/2 cup
Servings Per Container approx. 31/2
Amount Per Serving
Calories 25 Calories from Fat 0
% Daily Value*
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 200 mg 8%
Total Carbohydrate 6 g 2%
Dietary Fiber 2 g 8%
Sugars 4 g
Protein 1 g
Vitamin A 10% • Vitamin C 15%
Calcium 2% • Iron 2%
*Percent Daily Values are based on a
2,000 calorie diet

seeing how DASH compares with your current food habits. Use the “What’s on Your
Plate?” form. (See box 11 on page 12.) Fill it in for 1–2 days and see how it compares
with the DASH plan. This will help you see what changes you need to make in your
food choices.
Remember that some days the foods you eat may add up to more than the recommended
servings from one food group and less from another. Similarly, you may have too much
sodium on a particular day. Don’t worry. Just be sure that the average of several days
or a week comes close to what’s recommended for the food groups and
for your chosen daily sodium level.
Finally, use the menus that begin on page 13—or make up
your own.
One important note: If you take medication to control
high blood pressure, you should not stop using it. Follow
the DASH eating plan, and talk with your doctor about
your drug treatment.
Label Language
Food labels can help you choose items lower in sodium and
saturated and total fat. Look for the following labels on cans,
boxes, bottles, bags, and other packaging:
box 9
Phrase What It Means
Sodium
Sodium free or salt free Less than 5 mg per serving
Very low sodium 35 mg or less of sodium per serving
Low sodium 140 mg or less of sodium per serving
Low sodium meal 140 mg or less of sodium per 31/2 oz (100 g)
Reduced or less sodium At least 25 percent less sodium than the
regular version
Light in sodium 50 percent less sodium than the regular
version
Unsalted or no salt added No salt added to the product during
processing
Fat
Fat free Less than 0.5 g per serving
Low saturated fat 1 g or less per serving
Lowfat 3 g or less per serving
Reduced fat At least 25 percent less fat than the
regular version
Light in fat Half the fat compared to the regular version

Getting Started
It’s easy to adopt the DASH eating plan. Here are some ways to get started:
Change gradually.
• If you now eat one or two vegetables a day, add a serving at lunch and another at dinner.
• If you don't eat fruit now or have only juice at breakfast, add a serving to your meals or have it as a snack.
• Gradually increase your use of fat free and lowfat dairy products to three servings a day. For example,
drink milk with lunch or dinner, instead of soda, sugar-sweetened tea, or alcohol. Choose lowfat
(1 percent) or fat free (skim) dairy products to reduce your intake of saturated fat, total fat,
cholesterol, and calories.
• Read food labels on margarines and salad dressings to choose those lowest in saturated fat and trans fat.
Some margarines are now trans-fat free.
Treat meat as one part of the whole meal, instead of the focus.
• Limit meat to 6 ounces a day (2 servings)—all that’s needed. Three to four ounces is about the size
of a deck of cards.
• If you now eat large portions of meat, cut them back gradually—by a half or a third at each meal.
• Include two or more vegetarian-style (meatless) meals each week.
• Increase servings of vegetables, rice, pasta, and dry beans in meals. Try casseroles and pasta,
and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.
Use fruits or other foods low in saturated fat, cholesterol, and calories as desserts and snacks.
• Fruits and other lowfat foods offer great taste and variety. Use fruits canned in their own juice. Fresh
fruits require little or no preparation. Dried fruits are a good choice to carry with you or to have ready
in the car.
• Try these snack ideas: unsalted pretzels or nuts mixed with raisins; graham crackers; lowfat and fat
free yogurt and frozen yogurt; popcorn with no salt or butter added; and raw vegetables.
Try these other tips:
• Choose whole grain foods to get added nutrients, such as minerals and fiber. For example, choose
whole wheat bread or whole grain cereals.
• If you have trouble digesting dairy products, try taking lactase enzyme pills or drops (available at
drugstores and groceries) with the dairy foods. Or, buy lactose-free milk or milk with lactase enzyme
added to it.
• Use fresh, frozen, or no-salt-added canned vegetables.
box 10

Sodium(mg)
Grains
Vegetables
Fruits
Dairy
Meat,poultry,
andfish
Nuts,seeds,
anddrybeans
Fatsandoils
Sweets
box 11 What’s on Your Plate?
Use this form to track your food habits before you start on the DASH eating plan or to see how you’re doing after a few
weeks. To record more than 1 day, just copy the form. Total each day’s food groups and compare what you ate with the
DASH eating plan. To see how the form looks completed, check the menus that start on page 13.
Food Amount Number of Servings by DASH Food Group
(serving size)
Breakfast
Example: whole wheat bread 2 slices 299 2 2
and soft margarine 2 tsp 102
Lunch
Dinner
Snacks
Day’s Total
Compare yours with the DASH 2,400 mg 7–8 4–5 4–5 2–3 2 4–5 2–3 5
eating plan or daily daily daily daily or less a week daily a week
1,500mg
* Read food labels to compare the sodium content of foods. See page 9 to learn how to find sodium information on food labels.

Sodium(mg)
Grains
Vegetables
Fruits
Dairy
Meat,poultry,
andfish
Nuts,seeds,
anddrybeans
Fatsandoils
Sweets
Sodium(mg)
Abbreviations: oz = ounce, tsp = teaspoon, Tbsp = tablespoon, g = gram, mg = milligram
Sodium Level Sodium Level
Nutrients Per Day 2,400 mg 1,500 mg Nutrients Per Day 2,400 mg 1,500 mg
Calories 2,024 1,998 Sodium 2,363 mg 1,320 mg
Total fat 51 g 50 g Calcium 1,257 mg 1,338 mg
Percent calories from fat 23% 23% Magnesium 572 mg 589 mg
Saturated fat 9 g 9 g Potassium 4,780 mg 4,745 mg
Percent calories from saturated fat 4% 4% Fiber 34 g 34 g
Cholesterol 164 mg 164 mg
1
* Recipe on page 20.
A Week With the DASH Eating Plan
Here is a week of menus from the DASH eating plan. The menus allow you to have a daily sodium level of either 2,400 mg or, by making the noted
changes, 1,500 mg. You'll also find that the menus sometimes call for you to use lower sodium, or reduced fat or fat free, versions of products.
The menus are based on 2,000 calories a day—serving sizes should be increased or decreased for other calorie levels. To ease the calculations, some of
the serving sizes have been rounded off. Also, some items may be in too small a quantity to have a listed food group serving.
Recipes for starred items are given on the later pages. Some of these recipes give changes that can be used to lower their sodium level. Use the changes
if you want to follow the DASH eating plan at 1,500 milligrams of sodium per day.
DAY 1
Number of DASH Food Group Servings
Substitutions To Reduce
2,400 mg Sodium Menu Sodium to 1,500 mg
Breakfast
2/3 cup bran cereal 161 2/3 cup shredded wheat cereal 3 1
1 slice whole wheat bread 149 1
1 medium banana 1 1
1 cup fruit yogurt, fat free, no 53 1
sugar added
1 cup fat free milk 126 1
2 tsp jelly 5 2/3
Lunch
3/4 cup chicken salad* 201 remove salt from recipe 127 1 1
2 slices whole wheat bread 299 2
1 Tbsp Dijon mustard 372 1 Tbsp regular mustard 196
salad:
1/2 cup fresh cucumber slices 8 1
1/2 cup tomato wedges 1 1
2 Tbsp ranch dressing, fat free 306 2 Tbsp yogurt salad dressing* 84
1/2 cup fruit cocktail, juice pack 5 1
Dinner
3 oz beef, eye of round 52 1
2 Tbsp beef gravy, lowfat 163 2 Tbsp beef gravy, lowfat, 5
unsalted
1 cup green beans, cooked 12 2
from frozen
1 small baked potato: 7 1
2 Tbsp sour cream, fat free 28
2 Tbsp grated cheddar 86 2 Tbsp cheddar cheese, natural, 1 1/4
cheese, natural, reduced fat reduced fat, low sodium
1 Tbsp chopped scallions 1
1 small whole wheat roll 148 1
1 tsp soft margarine 51 1 tsp soft margarine, unsalted 1 1
1 small apple 0 1
Snack
1/3 cup almonds, unsalted 5 1
1/4 cup raisins 2 1
1 cup orange juice 2 11/3
Totals 5 5 51/3 31/4 2 1 2 2/3

Sodium(mg)
Grains
Vegetables
Fruits
Dairy
Meat,poultry,
andfish
Nuts,seeds,
anddrybeans
Fatsandoils
Sweets
2 Sodium(mg)
† Recipe on page 21.
DAY 2
Breakfast
1/2 cup instant oatmeal, 104 1/2 cup regular oatmeal, 1 1
flavored with 1 tsp cinnamon
1 mini whole wheat bagel 84 1
1 medium banana 1 1
1 Tbsp cream cheese, fat free 75
Lunch
chicken breast sandwich:
2 slices (3 oz) chicken breast, 65 1
skinless
1 slice (3/4 oz) American 328 1 slice (3/4 oz) Swiss 54 1/2
cheese, reduced fat cheese, natural
1 large leaf romaine lettuce 1 1/4
2 slices tomato 4 1/2
1 Tbsp mayonnaise, lowfat 90 1
1 medium peach 0 1
1 cup apple juice 7 11/3
Dinner
3/4 cup vegetarian spaghetti sauce* 459 Substitute no-salt-added 260 11/2
tomato paste (6 oz)*
1 cup spaghetti 1 2
3 Tbsp Parmesan cheese 349 1/2
spinach salad:
1 cup fresh spinach leaves 24 1
1/4 cup fresh carrots, grated 10 1/2
1/4 cup fresh mushrooms, sliced 1 1/2
2 Tbsp vinaigrette dressing† 0 3/4
1/2 cup corn, cooked from frozen 4 1
1/2 cup canned pears, juice pack 4 1
Snack
1/3 cup almonds 5 1
1/4 cup dried apricots 3 1
1 cup fruit yogurt, fat free, 107 1
no sugar added
Totals 6 51/4 51/3 3 1 1 13/4 0

Sodium(mg)
Grains
Vegetables
Fruits
Dairy
Meat,poultry,
andfish
Nuts,seeds,
anddrybeans
Fatsandoils
Sweets
3 Sodium(mg)
The Dash Eating Plan 15
DAY 3
Breakfast
3/4 cup wheat flakes cereal 199 2 cups puffed wheat cereal 1 1
1 slice whole wheat bread 149 1
1 medium banana 1 1
Lunch
beef barbeque sandwich:
2 oz beef, eye of round 35 2/3
1 Tbsp barbeque sauce 156
2 slices (11/2 oz) cheddar 260 2 slices (11/2 oz) Swiss 109 1
cheese, reduced fat cheese, natural
1 sesame roll 319 1
1 cup new potato salad* 12 2
1 medium orange 0 1
Dinner
3 oz cod: 89 1
1 tsp lemon juice 1
1/2 cup brown rice, long grain 5 1
1/2 cup spinach, cooked 88 1
from frozen
1 small corn bread muffin 363 1 small white dinner roll 146 1
1 tsp soft margarine 51 1 tsp soft margarine, 1 1
unsalted
Snack
no added sugar
1/4 cup dried fruit 6 1
2 large graham cracker 156 1
rectangles
1 Tbsp peanut butter, 101 1 Tbsp peanut butter, 3 1/2
reduced fat unsalted
Totals 6 33/4 41/3 3 12/3 1/2 2 0

Sodium(mg)
Grains
Vegetables
Fruits
Dairy
Meat,poultry,
andfish
Nuts,seeds,
anddrybeans
Fatsandoils
Sweets
4 Sodium(mg)
DAY 4
Breakfast
3/4 cup cornflakes 223 1/2 cup corn grits, with 1 1
1 tsp nonfat margarine, unsalted 1
1/2 cup fruit yogurt, fat free, 53 1/2
no added sugar
1 medium apple 0 1
1 cup grape juice 8 11/3
Lunch
ham and cheese sandwich:
2 oz smoked ham, lowfat, 469 2 oz roast beef, lowfat 35 2/3
low sodium
1 slice (3/4 oz) cheddar 130 1/2
cheese, natural, reduced fat
1 cup carrot sticks 43 2
Dinner
chicken and Spanish rice* 367 substitute no-salt-added 226 1 1
tomato sauce (4 oz)*
1/2 cup green peas, cooked 70 1
from frozen
1 cup cantaloupe 14 2
Snack
1/2 cup fruit cocktail 5 1
1 cup apple juice 7 11/3
Totals 5 33/4 6 2/3 3 12/3 1 2 0

Sodium(mg)
Grains
Vegetables
Fruits
Dairy
Meat,poultry,
andfish
Nuts,seeds,
anddrybeans
Fatsandoils
Sweets
5
Sodium(mg)
DAY 5
Breakfast
3/4 cupfrostedshreddedwheat 3 1
1 medium banana 1 1
2 tsp jelly, no added sugar 0
Lunch
salad plate:
1/2 cup tuna salad* 158 1
6 wheat crackers, fat free 107 6 wheat crackers, fat free, 18 1
unsalted
1/2 cup cottage cheese, 2% 459 1/2 cup cottage cheese, 2%, unsalted 23 1/4
1 cup canned pineapple, 2 2
juice pack
4 small celery sticks 59 1/2
2 Tbsp ranch dressing, 306 2 Tbsp yogurt dressing, fat free* 84
fat free
Dinner
3 oz turkey meatloaf* 62 1
1 Tbsp catsup 178 2 tsp catsup 119
1 small baked potato: 7 1 1
1 tsp soft margarine 51 1 tsp soft margarine, unsalted 1
1 Tbsp sour cream, lowfat 15
1 scallion stalk, chopped 2
1 cup collard greens, cooked 15 2
from frozen
1 medium peach 0 1
Snack
1 Tbsp peanut butter, 101 1 Tbsp peanut butter, 3 1/2
reduced fat reduced fat, unsalted
1/2 medium bagel 152 1
(3-inch diameter)
1/2 cup fruit yogurt, fat free, 53 1/2
no added sugar
Totals 5 33/4 51/3 23/4 2 1/2 2 0

Sodium(mg)
Grains
Vegetables
Fruits
Dairy
Meat,poultry,
andfish
Nuts,seeds,
anddrybeans
Fatsandoils
Sweets
6 Sodium(mg)
† Recipe on page 23.
DAY 6
Breakfast
1 lowfat granola bar 71 1/2
1 medium banana 1 1
no sugar added
Lunch
turkey breast sandwich:
3 oz turkey breast 48 1
2 slices (11/2 oz) natural 260 2 slices (11/2 oz) cheddar 3 1
cheddar cheese, cheese, natural, reduced
reduced fat fat, low sodium
2 tsp mayonnaise, lowfat 60 2/3
1 Tbsp Dijon mustard 372 1 tsp regular mustard 60
1 cup broccoli steamed 44 2
from frozen
1 medium orange 0 1
Dinner
3 oz spicy baked fish* 93 1
1 cup scallion rice† 3 2
1/2 cup spinach, cooked 88 1
from frozen
1 cup carrots, cooked from 96 2
frozen
1 tsp soft margarine 51 1 tsp soft margarine, 1 1
unsalted
Snack
2 large rectangle graham 156 3 rice cakes (3 inches in 7 1
crackers diameter), unsalted
1/4 cup dried apricots 3 1
Totals 61/2 53/4 41/3 5 2 0 12/3 0

Sodium(mg)
Grains
Vegetables
Fruits
Dairy
Meat,poultry,
andfish
Nuts,seeds,
anddrybeans
Fatsandoils
Sweets
7 Sodium(mg)
* Recipe on page 23
† Recipe on page 21
DAY 7
Breakfast
1 cup whole grain oat rings 212 1/2 cup regular oatmeal 1 1
cereal with 1 tsp cinnamon
1 medium banana 1 1
no sugar added
Lunch
tuna salad sandwich:
1/2 cup tuna, drained, rinsed 57 1
1 medium apple 0 1
Dinner
1/6 recipe zucchini lasagna* 380 substitute unsalted 196 3 1 1
cottage cheese in recipe*
salad:
1/2 cup fresh spinach leaves 12 1/2
1/2 cup tomatoes wedges 8 1
2 Tbsp croutons, seasoned 62 2 Tbsp croutons, plain 26 1/4
2 Tbsp vinaigrette dressing, 312 2 Tbsp vinaigrette dressing† 0 3/4
reduced fat
1 cup grape juice 7 11/3
Snack
2 slices (11/2 oz) cheddar 260 1
cheese, natural, reduced fat
6 whole wheat crackers 166 3 large rye wafer crackers, 1 1
unsalted
Totals 81/4 31/4 31/3 5 1 1 23/4 0

&
5
1
1
2
Recipes for Heart Health
Here are some recipes to help you cook up a week of tasty, heart healthy meals. If you’re following
the DASH eating plan at 1,500 milligrams of sodium per day or just want to reduce your sodium
intake, use the suggested recipe changes.
To reduce sodium:
Do not add salt. New sodium total = 127 mg.
Chicken Salad
31/4 cups chicken, cooked, cubed, skinless
1/4 cups celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt
3 Tbsp mayonnaise, lowfat
1. Bake chicken, cut into cubes, and refrigerate.
2. In a large bowl, combine all ingredients with
chilled chicken and mix well.
Makes 5 servings.
Per Serving:
Calories 183
Total fat 7 g
Saturated fat 2 g
Cholesterol 78 mg
Fiber 0 g
Serving size: 3/4 cup
Sodium 201 mg
Calcium 17 mg
Magnesium 25 mg
Potassium 240 mg
DAY 1
Yogurt Salad Dressing
8 oz plain yogurt, fat free
1/4 cup mayonnaise, fat free
2 Tbsp chives, dried
2 Tbsp dill, dried
2 Tbsp lemon juice
Mix all ingredients in bowl and refrigerate.
Makes 8 servings.
Per Serving:
Calories 23
Total fat 0 g
Saturated fat 0 g
Cholesterol 1 mg
Fiber 0 g
Serving size: 2 Tbsp
Sodium 84 mg
Calcium 72 mg
Magnesium 10 mg
Potassium 104 mg
DAYS 1 and 5
To reduce sodium:
Use a 6-oz can of no-salt-added tomato paste.
New sodium total = 260 mg.
Vegetarian Spaghetti Sauce
2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
11/4 cups zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8-oz can tomato sauce
1 6-oz can tomato paste
2 medium tomatoes, chopped
1 cup water
1. In a medium skillet, heat oil. Sauté onions, garlic,
and zucchini in oil for 5 minutes on medium heat.
2. Add remaining ingredients and simmer covered
for 45 minutes. Serve over spaghetti.
Makes 6 servings.
Per Serving:
Calories 102
Total fat 5 g
Saturated fat 1 g
Cholesterol 0 mg
Fiber 5 g
Sodium 459 mg
Calcium 42 mg
Magnesium 37 mg
Potassium 623 mg
DAY 2

3
4
New Potato Salad
16 small new potatoes (5 cups)
2 Tbsp olive oil
1/4 cup green onions, chopped
1/4 tsp black pepper
1 tsp dill weed, dried
1. Thoroughly clean the potatoes with a vegetable
brush and water.
2. Boil potatoes for 20 minutes or until tender.
3. Drain and cool potatoes for 20 minutes.
4. Cut potatoes into quarters and mix with olive oil,
onions, and spices.
5. Refrigerate and serve.
Makes 5 servings.
Per Serving:
Calories 187
Total fat 6 g
Saturated fat 1 g
Cholesterol 0 mg
Fiber 3 g
Serving size: 1 cup
Sodium 12 mg
Calcium 21 mg
Magnesium 36 mg
Potassium 547 mg
DAY 3
Chicken and Spanish Rice
1 cup onions, chopped
1/4 cup green peppers
2 tsp vegetable oil
1 8-oz can tomato sauce
1 tsp parsley, chopped
11/4 tsp garlic, minced
5 cup cooked rice (in unsalted water)
31/2 cups chicken breast, cooked (skin and
bone removed), diced
1. In a large skillet, sauté onions and green peppers
in oil for 5 minutes on medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken, and heat through.
Makes 5 servings.
Per Serving:
Calories 406
Total fat 6 g
Saturated fat 2 g
Cholesterol 75 mg
Fiber 2 g
Serving size: 11/2 cups
Sodium 367 mg
Calcium 45 mg
Magnesium 57 mg
Potassium 527 mg
DAY 4
To reduce sodium:
Use one 4-oz can of no-salt-added tomato sauce and
one 4-oz can of regular tomato sauce. New sodium
total = 226 mg.
2
Vinaigrette Salad Dressing
1 bulb garlic, separated and peeled
1/2 cup water
1 Tbsp red wine vinegar
1/4 tsp honey
1 Tbsp virgin olive oil
DAY 2
1. Place the garlic cloves into a small saucepan and
pour enough water (about 1/2 cup) to cover them.
2. Bring water to a boil, then reduce heat and
simmer until garlic is tender, about 15 minutes.
3. Increase the heat for 3 minutes, and reduce the
liquid to 2 Tbsp.
4. Pour the contents into a small sieve over a bowl
and, with a wooden spoon, mash the garlic
through the sieve.
5. Whisk the vinegar and honey into the garlic
mixture; mix in the oil and seasoning.
Makes 4 servings.
Per Serving:
Calories 33
Total fat 3 g
Saturated fat 1 g
Cholesterol 0 mg
Fiber 0 g
Serving size: 2 Tbsp
Sodium 0 mg
Calcium 2 mg
Magnesium 1 mg
Potassium 9 mg

5
6
Spicy Baked Fish
1 pound cod (or other fish) fillet
1 Tbsp olive oil
1 tsp spicy seasoning, salt free
1. Preheat oven to 350°F. Spray a casserole dish
with cooking oil spray.
2. Wash and dry fish. Place in dish. Mix oil and
seasoning, and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes
with fork. Cut into 4 pieces. Serve with rice.
Makes 4 servings.
Per Serving:
Calories 133
Total fat 1 g
Saturated fat 0 g
Cholesterol 77 mg
Fiber 0 g
Serving size: 1 piece (3 oz)
Sodium 119 mg
Calcium 20 mg
Magnesium 67 mg
Potassium 394 mg
DAY 6
5
Tuna Salad
2 6-oz can tuna, packed in water
1/2 cup raw celery, chopped
1/3 cup green onions, chopped
61/2 Tbsp mayonnaise, reduced fat
1. Rinse and drain tuna for 5 minutes. Break apart
with a fork.
2. Add celery, onion, and mayonnaise, and mix well.
Makes 5 servings.
Per Serving:
Calories 146
Total fat 7 g
Saturated fat 0 g
Cholesterol 25 mg
Fiber 1 g
Sodium 158 mg
Calcium 15 mg
Magnesium 19 mg
Potassium 201 mg
DAY 5
Turkey Meatloaf
1 pound ground turkey, lean
1/2 cup oats, regular, dry
1 large egg, whole
1 Tbsp onion, dehydrated
1/4 cup catsup
1. Combine all ingredients and mix well.
2. Bake in a loaf pan at 350°F for 25 minutes
or to internal temperature of 165°F.
3. Cut into five slices and serve.
Makes 5 servings.
Per Serving:
Calories 196
Total fat 7 g
Saturated fat 2 g
Cholesterol 103 mg
Fiber 1 g
Serving size: 1 slice (3 oz)
Sodium 217 mg
Calcium 33 mg
Magnesium 35 mg
Potassium 292 mg
DAY 5

6
7 1. Preheat oven to 350°F. Lightly spray a 9 x 13 inch
baking dish with vegetable oil spray.
2. In a small bowl, combine 1/8 cup mozzarella and
1 Tbsp Parmesan cheese. Set aside.
3. In a medium bowl, combine remaining mozzarella
and Parmesan cheese with all of the cottage
cheese. Mix well and set aside.
4. Combine tomato sauce with remaining ingredi-
ents. Spread a thin layer of tomato sauce in the
bottom of the baking dish. Add a third of the
noodles in a single layer. Spread half of the
cottage cheese mixture on top. Add a layer of
zucchini. Repeat layering. Add a thin coating
of sauce. Top with noodles, sauce, and reserved
cheese mixture. Cover with aluminum foil.
5. Bake 30 to 40 minutes. Cool for 10 to 15 minutes.
Cut into 6 portions.
Makes 6 servings.
Per Serving:
Calories 276
Total fat 5 g
Saturated fat 2 g
Cholesterol 11 mg
Fiber 5 g
Serving size: 1 piece
Sodium 380 mg
Calcium 216 mg
Magnesium 55 mg
Potassium 561 mg
To reduce sodium:
Use unsalted cottage cheese.
New sodium total = 196 mg.
Scallion Rice
41/2 cups cooked rice (in unsalted water)
11/2 tsp bouillon granules, unsalted
1/4 cup scallions (green onions), chopped
1. Cook rice according to directions on the package.
2. Combine the cooked rice, scallions, and bouillon
granules, and mix well.
3. Measure 1 cup portions and serve.
Makes 5 servings.
Per Serving:
Calories 185
Total fat 1 g
Saturated fat 0 g
Cholesterol 0 mg
Fiber 1 g
Serving size: 1 cup
Sodium 3 mg
Calcium 24 mg
Magnesium 20 mg
Potassium 80 mg
DAY 6
Zucchini Lasagna
1/2 pound cooked lasagna noodles
(in unsalted water)
3/4 cup mozzarella cheese, part-skim,
grated
11/2 cups cottage cheese, fat free
1/4 cup Parmesan cheese, grated
11/2 cups zucchini, raw, sliced
21/2 cups tomato sauce, no salt added
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup onion, chopped
1 clove garlic
DAY 7

Making the DASH to Good Healthbox 12
The DASH plan is a new way of eating—for a lifetime. If you slip from the eating plan
for a few days, don’t let it keep you from reaching your health goals. Get back on
track. Here’s how:
• Ask yourself why you got off the track.
Was it at a party? Were you feeling stress at home or work? Find out what triggered your
sidetrack—and start again with the DASH plan.
• Don’t worry about a slip.
Everyone slips—especially when learning something new. Remember that changing your
lifestyle is a long-term process.
• See if you tried to do too much at once.
Often, those starting a new lifestyle try to change too much at once. Instead, change one
or two things at a time. Slowly but surely is the best way to succeed.
• Break the process down into small steps.
This not only keeps you from trying to do too much at once, but also keeps the changes
simpler. Break complex goals into smaller, simpler steps, each of which is attainable.
• Write it down.
Use the table on page 12 to keep track of what you eat. This can help you find the problem.
Besides noting what you eat, also record: where you are, what you're doing, and how you feel.
Keep track for several days. You may find, for instance, that you eat high fat foods while
watching television. If so, you could start keeping a substitute snack on hand to eat instead of
the high fat foods. This record also helps you be sure you’re getting enough of each food group.
• Celebrate success.
Treat yourself to a nonfood treat for your accomplishments.
U.S. DEPARTMENT
OF HEALTH
AND HUMAN SERVICES
National
Institutes
of Health
National Heart,
Lung, and Blood
Institute
National High Blood
Pressure Program
NIH Publication No. 03-4082
Originally Printed 1998
Reprinted February 1999
Revised May 2003
Want To Learn More?
Bulk copies of Facts About the DASH Eating Plan fact sheet are available at a minimal cost from the NHLBI Health
Information Center.
For More Information
The NHLBI Health Information Center is a service of the National Heart, Lung, and Blood Institute (NHLBI) of the
National Institutes of Health. The NHLBI Health Information Center provides information to health professionals,
patients, and the public about the treatment, diagnosis, and prevention of heart, lung, and blood diseases. For more
information, contact:
NHLBI Health Information Center
P.O. Box 30105
Bethesda, MD 20824-0105
Phone: 301-592-8573
TTY: 240-629-3255
Fax: 301-592-8563
Web site: http://www.nhlbi.nih.gov
For more information about hypertension, visit the NHLBI’s online guide to lowering high blood pressure. It can
be found through the NHLBI Web site at http://www.nhlbi.nih.gov—look for special Web pages. You can order
“Your Guide to Lowering Blood Pressure” from the NHLBI Web site. Or, order it from the NHLBI Health Information
Center—ask for NIH Publication No. 03-5232.
The NHLBI Web site has information on other heart-related topics too. Or, to obtain information on other topics,
write to the NHLBI Health Information Center.
To hear recorded messages about high blood pressure prevention and treatment, call toll-free 1-800-575-WELL (9355).
The information line also has messages on high blood cholesterol. The messages are available in English and Spanish.
Menus and recipes were analyzed using the Minnesota Nutrition Data System software—Food Data Base version 4.02_30; Nutrient Data
Base version 4.02_30—developed by the Nutrition Coordinating Center, University of Minnesota, Minneapolis, MN.

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