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            <div class="field field--name-field-banner-title field--type-string field--label-hidden field__item">DASH Eating Plan</div>
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            <div class="field field--name-field-banner-description field--type-string-long field--label-hidden field__item">DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.</div>
      
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            <a href="https://healthyeating.nhlbi.nih.gov/" aria-label="Find DASH-Friendly Recipes">Find DASH-Friendly Recipes</a>
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            Last updated December 29, 2021
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<h2 class="field--name-field-component-section-titl component-section-section-title">Description of the DASH Eating Plan</h2>

            <div class="field field--name-field-component-section-desc field--type-text-long field--label-hidden clearfix field__item"><p>The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:</p>

<ul><li>Eating vegetables, fruits, and whole grains</li>
	<li>Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils</li>
	<li>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</li>
	<li>Limiting sugar-sweetened beverages and sweets</li>
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            <div class="field field--name-field-component-section-desc field--type-text-long field--label-hidden clearfix field__item"><p><strong>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.</strong></p>

<table><tbody><tr><th>
			<p><strong>Food Group</strong></p>
			</th>
			<th>
			<p><strong>Daily Servings</strong></p>
			</th>
		</tr><tr><td>
			<p>Grains</p>
			</td>
			<td>
			<p>6–8</p>
			</td>
		</tr><tr><td>
			<p>Meats, poultry, and fish</p>
			</td>
			<td>
			<p>6 or less</p>
			</td>
		</tr><tr><td>
			<p>Vegetables</p>
			</td>
			<td>
			<p>4–5</p>
			</td>
		</tr><tr><td>
			<p>Fruit</p>
			</td>
			<td>
			<p>4–5</p>
			</td>
		</tr><tr><td>
			<p>Low-fat or fat-free dairy products</p>
			</td>
			<td>
			<p>2–3</p>
			</td>
		</tr><tr><td>
			<p>Fats and oils</p>
			</td>
			<td>
			<p>2–3</p>
			</td>
		</tr><tr><td>
			<p>Sodium</p>
			</td>
			<td>
			<p>2,300 mg*</p>
			</td>
		</tr><tr><td>
			<p> </p>
			</td>
			<th>
			<p><strong>Weekly Servings</strong></p>
			</th>
		</tr><tr><td>
			<p>Nuts, seeds, dry beans, and peas</p>
			</td>
			<td>
			<p>4–5</p>
			</td>
		</tr><tr><td>
			<p>Sweets</p>
			</td>
			<td>
			<p>5 or less</p>
			</td>
		</tr></tbody></table><p>*1,500 milligrams (mg) <span><span class="entity-embed node entity-embed-glossary_term"><a class="glossary-term" href="#" title="Definition of sodium " alt="Definition of sodium" data-term="sodium" data-pronunciation="SOH-dee-um" data-definition="A chemical element, represented by the symbol Na. Salt is commonly found in nature and the body. Sodium can combine with other chemical elements or molecules. It is often found with another chemical element, chlorine (Cl), to form sodium chloride (NaCl), or table salt that is used to cook or is added to processed or prepackaged foods. The body needs certain amounts of sodium to keep fluids in balance. Too much sodium can cause the body to retain water. It can also lead to high blood pressure." role="link">
		sodium
	</a></span></span> lowers blood pressure even further than 2,300 mg sodium daily.</p>

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

<ul><li>Low in saturated and <em>trans </em>fats</li>
	<li>Rich in potassium, calcium, magnesium, fiber, and protein</li>
	<li>Lower in sodium</li>
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<figure role="group" class="align-center b-loaded caption caption-img "><a href="https://www.nhlbi.nih.gov/sites/default/files/inline-images/DASH%20Easting%20Plan%20Pinterest_V3.jpg" rel="noreferrer"><img alt="Infographic with list of healthy DASH food, and food to avoid. See description." data-entity-type="file" data-entity-uuid="7f0ea435-d80b-452c-91ed-9cdcb71d3ec7" data-image-style="" width="1667" height="2500" data-src="/sites/default/files/inline-images/DASH%20Easting%20Plan%20Pinterest_V3.jpg" src="/modules/custom/nhlbi_blazy/images/clear.png" class="b-lazy" /></a>
<figcaption><strong>Eat this:</strong> vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils. <strong>Limit this:</strong> fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake.</figcaption></figure><p> </p></div>
      
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            <div class="field field--name-field-additional-introduction field--type-text-long field--label-hidden field__item">  WHAT: Dietary Approaches to Stop Hypertension (DASH) has tied for first out of 39 diets for “Best Diets for Healthy Eating” and “Best Heart-Healthy Diets” in the 2021 Best Diets report from U.S. News & World Report. DASH, which builds nutrient-dense meals around whole grains, low-fat dairy products, vegetables, and fruits, and includes fish...

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