dietary factors in determinants of blood pressure than
sodium alone.
The original DASH plan did not restrict sodium.
As a result, a second DASH-Sodium trial from 1997-
1999 (published 2001) looked at the effect the DASH
diet with different sodium levels (3,300, 2,300 or
1,500mg) had on blood pressure. This is known as
the DASH-sodium diet. The highest amount recom-
mended by the 2005 U.S.dietary guidelinesis 2,300
mg. The amount recommended by the Institute of
Medicine, as a minimum to replace the amount lost
through urine and to achieve a diet that provides
sufficient amounts of essential nutrients, is 1,500 mg.
The results showed that the combined effect of a lower
sodium intake with the DASH diet was greater than
just the DASH diet or a low salt diet. Like earlier
studies, the greatest effect was with the lower sodium
intake of 1,500mg (4 g or 2–3 tsp of salt), particularlyfor those without hypertension. For this group, the
systolic dropped about 7.1 mmHg and the diastolic
about 3.7 mmHg. However, the reduction in blood
pressure for hypertensives was 11.5 mmHg for systolic
and 5.7 mmHg for diastolic, quite similar to the reduc-
tions seen with the DASH diet.Description
The diet is based on 2,000 calories with the follow-
ing nutritional profile:
Total fat: 27% of calories
Saturated fat: 6% of calories
Protein: 18% of calories
Carbohydrate: 55% of calories
Cholesterol: 150 mg
Sodium: 2,300 mg
Potassium: 4,700 mg
Calcium: 1,250 mg
Magnesium: 500 mg
Fiber: 30 g
These percentages translate into more practical
guidelines using food group servings.
Grains and grain products: 7-8 servings per day. One
serving is equivalent to one slice bread, half a cup of
dry cereal or cooked rice or pasta. These foods pro-
vide energy, carbohydrate and fiber.
Vegetables: 4-5 servings per day. One serving size is
one cup leafy vegetables, half cup cooked vegetables,
half cup vegetable juice. Fruits and vegetables pro-
vide potassium, magnesium and fiber. Consuming
the full number of vegetable servings is a key compo-
nent of the diet.
Fruits: 4-5 servings per day. One serving is one
medium fruit, half cup fruit juice, one-quarter cup
dried fruit.
Low fat dairy foods: 2-3 servings per day. One serv-
ing is equivalent to one cup milk or yogurt or 1 oz (30
g) cheese. Dairy provides rich sources of protein and
calcium.
Meat, fish, poultry: 2 or fewer servings per day. One
serving is 2.5 oz (75 g). The emphasis is on lean meats
and skinless poultry. These provide protein and
magnesium.
Nuts, seeds, and beans: 4-5 servings a week. Portion
sizes are half cup cooked beans, 2 tbl seeds, 1.5 oz (40
g). These are good vegetable sources of protein, as
well as magnesium and potassium.
Fats and oils: 2-3 servings per day. One serving is 1
tsp oil or soft margarine. Fat choices should be heart
healthy unsaturated sources (canola, corn, olive orDASH Eating PlanDaily
Food group servings Serving sizes
Grains* 6–8 1 slice bread
1 oz. dry cereal†
½ cup cooked rice, pasta, or cereal
Vegetables 4–5 1 cup raw leafy vegetable
½ cup cut-up raw or cooked vegetable
½ cup vegetable juice
Fruits 4–5 1 medium fruit
¼ cup dried fruit
½ cup fresh, frozen, or canned fruit
½ cup fruit juice
Fat-free or low-fat 2–3 1 cup milk or yogurt
milk and milk 1½ oz cheese
products
Lean meats, 6 or less 1 oz cooked meats, poultry, or fish
poultry, and fish 1 egg
Nuts, seeds, and 4–5 per ½ cup or 1½ oz nuts
legumes week 2 Tbsp peanut butter
2 Tbsp or ½ oz seeds
½ cup cooked legumes (dry beans
and peas)
Fats and Oils 2–3 1 tsp soft margarine
1 tsp vegetable oil
1 Tbsp mayonnaise
2 Tbsp salad dressing
Sweets and added 5 or less 1 Tbsp sugar
sugars per week 1 Tbsp jelly or jam
½ cup sorbet, gelatin
1 cup lemonade*Whole grains are recommended for most grain servings as a good source
of fiber and nutrients.
†Servings sizes vary between ½ cups, depending on cereal type. Check the
product’s Nutrition Facts label.SOURCE: National Heart, Lung and Blood Institute, National
Institutes of Health, Department of Health and Human Services(Illustration by GGS Information Services/Thomson Gale.)DASH diet