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DASH Diet for High Blood Pressure Island Internists.

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Presentation on theme: "DASH Diet for High Blood Pressure Island Internists."— Presentation transcript:


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

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