Dash diet top rated still for heart health

National Institute of Health Heart Lung & Blood Institute

DASH is a flexible and balanced eating plan that helps creates a heart-healthy eating style for life.

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:

  • Eating vegetables, fruits, and whole grains
  • Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
  • Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
  • Limiting sugar-sweetened beverages and sweets.

Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,000-calorie-a-day diet.

Daily and Weekly DASH Eating Plan Goals for a 2,000-Calorie-a-Day Diet

Food Group

Daily Servings

Grains

6–8

Meats, poultry, and fish

6 or less

Vegetables

4–5

Fruit

4–5

Low-fat or fat-free dairy products

2–3

Fats and oils

2–3

Sodium

2,300 mg*

Weekly Servings
Nuts, seeds, dry beans, and peas

4–5

Sweets

5 or less

*1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.

When following the DASH eating plan, it is important to choose foods that are:

  • Low in saturated and trans fats
  • Rich in potassium, calcium, magnesium, fiber, and protein
  • Lower in sodium

 

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