Using the DASH Plan for Heart-Healthy Eating

Minerals

Eating for your heart can be simple and still taste good. You just need to know how to make healthier choices. The DASH eating plan was created to help you do just that. DASH stands for Dietary Approaches to Stop Hypertension. This plan is proven to be healthier for your heart. It is also proven to lower the risk for:

High blood pressure

Cancer

Stroke

Heart disease

Osteoporosis

Diabetes

Choosing from each food group

Try to eat the right number of servings from each food group. These numbers are based on a diet of 2,000 calories a day. Ask your doctor if you’re not sure how many calories you need. The DASH plan also advises less than 2,300 mg of salt (sodium) each day. Eating only 1,500 mg of salt a day can help lower blood pressure even more. Keep in mind that 1 teaspoon of salt is about 2,300 mg of sodium.

Food group	Amounts	Best choices
Grains	Servings: 6 to 8 a day A serving is: 1 slice bread 1 ounce dry cereal Half a cup cooked rice, pasta, or cereal	Whole grains and any high-fiber grains
Vegetables	Servings: 4 to 5 a day A serving is: 1 cup raw leafy vegetable Half a cup cut-up raw or cooked vegetable Half a cup vegetable juice	Fresh or frozen vegetables cooked without added salt or fat
Fruits	Servings: 4 to 5 a day A serving is: 1 medium fruit One-quarter cup dried fruit Half a cup fresh, frozen, or canned fruit Half a cup of 100% fruit juices	A variety of fresh fruits of different colors. Whole fruits are a better choice than fruit juices.
Low-fat or fat-free dairy	Servings: 2 to 3 a day A serving is: 1 cup milk 1 cup yogurt One and a half ounces cheese	Skim or 1% milk, low-fat or fat-free yogurt or buttermilk, and low-fat cheeses
Lean meats, poultry, fish	Servings: 6 or fewer a day A serving is: 1 ounce cooked meats, poultry, or fish 1 egg	Lean poultry and fish. Trim away visible fat. Broil, grill, roast, or boil instead of frying. Remove skin from poultry before eating. Limit how much red meat you eat.
Nuts, seeds, beans	Servings: 4 to 5 a week A serving is: One-third cup nuts (1.5 ounces) 2 tablespoons nut butter or seeds Half a cup cooked dry beans or legumes	Dry roasted nuts with no salt added, lentils, kidney beans, garbanzo beans, and whole pinto beans
Fats and oils	Servings: 2 to 3 a day A serving is: 1 teaspoon vegetable oil 1 teaspoon soft margarine 1 tablespoon mayonnaise 2 tablespoons salad dressing	Nut and vegetable oils (nontropical vegetable oils), such as olive and canola oil
Sweets	Servings: 5 a week or fewer A serving is: 1 tablespoon sugar, maple syrup, or honey 1 tablespoon jam or jelly 1 half-ounce jellybeans (about 15) 1 cup lemonade	Dried fruit can be a satisfying sweet. Choose low-fat sweets. And watch your serving sizes!