9/9/2014

What Is the DASH Eating Plan? (Printer-Friendly)

For more information, visit http://www.nhlbi.nih.gov/health/health-topics/topics/dash/

What Is the DASH Eating Plan?

Dietary Approaches to Stop Hypertension (DASH) is a flexible and balanced eating plan that is based on research studies sponsored by the National Heart, Lung, and
Blood Institute (NHLBI). These studies showed that DASH lowers high blood pressure and improves levels of blood lipids (fats in the bloodstream), which reduces
the risk of developing cardiovascular disease.
DASH requires no special foods and it includes easy-to-follow recipes (for example, browse the Delicious Heart Healthy Recipes from the NHLBI).
The DASH eating plan:

Emphasizes vegetables, fruits, and fat-free or low-fat dairy products

Includes whole grains, fish, poultry, beans, seeds, nuts, and vegetable oils
Limits sodium, sweets, sugary beverages, and red meats
In terms of nutrition content, DASH is:

Low in saturated and trans fats

Rich in potassium, calcium, magnesium, fiber, and protein
The DASH eating plan is lower in sodium (mostly from salt) than the typical American diet. The DASH research showed that an eating plan containing 2,300
milligrams (mg) of sodium per day lowered blood pressure. An eating plan containing only 1,500 mg of sodium per day even further lowered blood pressure.
The "Dietary Guidelines for Americans, 2010" advises reducing sodium intake to less than 2300 mg per day.
People in the following groups should reduce sodium intake further, to 1,500 mg of sodium per day:

People who already have high blood pressure

People who have diabetes or chronic kidney disease
African Americans
Adults aged 51 and older
Below is a table that shows the daily nutrient goals used in the DASH studies.
Daily Nutrient Goals Used in the DASH Studies (for a 2,000-Calorie Eating Plan)
Total fat
Saturated fat

27% of calories
6% of calories

Protein

18% of calories

Carbohydrate

55% of calories

Cholesterol
Sodium

150 mg
2,300 mg*

Potassium

4,700 mg

Calcium

1,250 mg

Magnesium
Fiber

500 mg
30 g

* 1,500 mg of sodium was a lower goal tested and found to be even better for lowering blood pressure. It worked very well for people who already had high
blood pressure, African Americans, and middle-aged and older adults.
g = grams; mg = milligrams
For more detailed information about the DASH eating plan, go to the NHLBI's "Your Guide to Lowering Your Blood Pressure With DASH."

What Is High Blood Pressure?

Your doctor may recommend the DASH eating plan if you have high blood pressure. Blood pressure is the force of blood pushing against the walls of the arteries as
the heart pumps out blood. Blood pressure rises and falls during the day.
If blood pressure rises and stays high over time (high blood pressure), it can damage the body in many ways. High blood pressure also is called hypertension (HIper-TEN-shun).
Blood pressure includes systolic (sis-TOL-ik) and diastolic (di-ah-STOL-ik) pressures. "Systolic" refers to blood pressure when the heart beats while pumping blood.
"Diastolic" refers to blood pressure when the heart is at rest between beats.
You'll most often see blood pressure numbers written with the systolic number above or before the diastolic number, such as 120/80 mmHg. (The mmHg is
millimeters of mercurythe units used to measure blood pressure.)
Blood pressure is considered high if it stays at or above 140/90 mmHg over time. If you have diabetes or chronic kidney disease, high blood pressure is defined as
130/80 mmHg or higher. A diagnosis of high blood pressure is based on an average of two or more properly measured, seated blood pressure readings done during
two or more office visits.
High blood pressure is dangerous because it makes your heart work too hard. The condition can damage your blood vessels and organs, such as your heart,
kidneys, brain, and eyes.

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9/9/2014

What Is the DASH Eating Plan? (Printer-Friendly)

High blood pressure is a risk factor for coronary heart disease and stroke, two of the leading causes of death among Americans. High blood pressure also can put
you at risk for other medical conditions, such as heart failure, kidney disease, and blindness.
For more information about high blood pressure, go to the Health Topics High Blood Pressure article.

What Are the Benefits of the DASH Eating Plan?

Following the DASH eating plan and eating less sodium (salt) can lower high blood pressure or your risk for the condition. Following DASH also can improve blood
lipid levels, which also helps reduce your cardiovascular risk.
Results from the DASH research showed that following a DASH plan containing 2,300 milligrams (mg) of sodium per day lowered blood pressure. Following a DASH
plan containing 1,500 mg of sodium lowered blood pressure even more (systolic blood pressure was lowered by about 7 to 12 mmHg).
One important note: If you take medicine to control high blood pressure, you should keep taking it. However, you should tell your doctor that you're now following
the DASH eating plan.

Following the DASH Eating Plan

The DASH eating plan is easy to follow using common foods available in your grocery store. The plan includes daily servings from different food groups. The number
of servings you should have depends on your daily calorie (energy) needs.
To figure out your calorie needs, you need to consider your age and physical activity level. If you want to maintain your current weight, you should eat only as many
calories as you burn by being physically active. This is called energy balance. (For more information about energy balance, go to the Health Topics Overweight and
Obesity article.)
If you need to lose weight, you should eat fewer calories than you burn or increase your activity level to burn more calories than you eat.
Consider your physical activity level. Are you sedentary, moderately active, or active?

Sedentary means that you do only light physical activity as part of your typical daily routine.
Moderately active means that you do physical activity equal to walking about 1.5 to 3 miles a day at 3 to 4 miles per hour, plus light physical activity.
Active means that you do physical activity equal to walking more than 3 miles per day at 3 to 4 miles per hour, plus light physical activity.
Use the chart below to estimate your daily calorie needs.
Daily Calorie Needs for Women
Calories Needed for Sedentary
Activity Level

Age (years)

Calories Needed for Moderately

Active Activity Level

Calories Needed for Active Activity

Level

1930

2,000

2,0002,200

3150

1,800

2,000

2,400
2,200

51+

1,600

1,800

2,0002,200

Daily Calorie Needs for Men

Calories Needed for Sedentary
Activity Level

Age (years)

Calories Needed for Moderately

Active Activity Level

Calories Needed for Active Activity

Level

1930

2,400

2,6002,800

3,000

3150

2,200

2,4002,600

2,8003,000

51+

2,000

2,2002,400

2,4002,800

After figuring out your daily calorie needs, go to the table below and find the closest calorie level to yours. This table estimates the number of servings from each
food group that you should have. Serving quantities are per day, unless otherwise noted.
DASH Eating PlanNumber of Food Servings by Calorie Level
1,200
Cal.

1,400
Cal.

1,600
Cal.

1,800
Cal.

2,000
Cal.

2,600
Cal.

3,100
Cal.

Grainsa

45

56

68

1011

1213

Vegetables

34

34

34

45

45

56

Fruits

34

45

45

56

Fat-free or low-fat dairy

productsb

23

23

23

23

23

34

Food Group

Lean meats, poultry, and fish

Nuts, seeds, and legumes
Fats and oilsc
Sweets and added sugars
Maximum sodium limitd
a

3 or less

34 or less

34 or less

6 or less

6 or less

6 or less

69

3 per week

3 per week

34 per week

4 per week

45 per week

23

23

3 or less per
week

3 or less per
week

3 or less per
week

5 or less per
week

5 or less per
week

2,300 mg/day

2,300 mg/day

2,300 mg/day

2,300 mg/day

2,300 mg/day

2,300 mg/day

2,300 mg/day

Whole grains are recommended for most grain servings as a good source of fiber and nutrients.

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