2. DASH Diet for High Blood Pressure Island Internists

3. Basic Goals of DASH Limit intake of saturated fats and cholesterol Limit salt/sodium intake Increase intake of foods that have nutrients that are expected to lower blood pressure like potassium, calcium and magnesium Increase intake of protein and fiber

4. What to Eat based on 2000 diet Preferably whole grains 6-8 servings a day Choose whole wheat breads and pasta Choose brown rice Examples 1 slice of bread 1 oz. dry cereal ½ cup of cooked rice pasta or cereal

5. What to Eat Vegetables 4-5 servings per day Broccoli, carrots, collards, green beans, kale, spinach, tomatoes, potatoes Examples of 1 serving 1 cup of raw leafy vegetables ½ cup cut up raw or cooked vegetable ½ cup of vegetable juice

6. What to Eat Fruits 4-5 servings per day Apples, apricots, bananas, dates, grapes, oranges, grapefruit, mangoes, melons, peaches, strawberries, raisins, pineapple Examples of one serving 1 medium fruit ½ cup of dried fruit ½ cup fresh, frozen or canned fruit ½ cup of fruit juice

7. What to Eat Fat Free or low fat milk and milk products 2-3 servings a day Choose skim or low fat milk, cheese and yogurt Examples of one serving 1 cup (8 oz) milk or yogurt 1 ½ oz cheese

8. What to Eat Lean meats, poultry and fish 6 or less servings per day Trim away fat from meat Broil or roast meat Remove skin from poultry Examples of one serving 1 oz cooked meats, poultry or fish 1 egg (no more that 4 eggs per week)

9. What to Eat Nuts, seeds and legumes 4-5 servings per WEEK Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas Examples of one serving 1/3 cup or 1 ½ oz nuts 2 tbsp peanut butter 2 tbsp of ½ oz seeds ½ cup cooked legumes (dry beans and peas)

10. What to Eat Fats and Oils 2-3 servings per day Soft margarine, vegetable oil(such as canola, corn, olive or safflower), low fat mayonnaise, light salad dressing Examples of one serving 1 tsp of soft margarine 1 tsp of vegetable oil 1 tbsp of mayonnaise 2 tbsp salad dressing

11. What to Eat Sweets and added sugars 5 or less per WEEK Fruit flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar Examples of one serving 1 tbsp sugar 1 tbsp jelly or jam ½ cup sorbet, gelatin 1 cup lemonade

12. For your Good Health!! *information from the U.S Department of Health and Human Services NIH Publication No. 06-4082 : April 2006