The higher the blood pressure, the higher the risk. The clinical trial compared DASH with other eating plans in people with high blood pressure. People with the highest blood pressures got the most benefit. Their systolic pressure dropped an average of 11 points and their diastolic pressure dropped about 6 points. A serving is one slice of bread, a cup of dry cereal or one-half cup cooked rice, pasta or cereal.
Whole fruit has more fiber than fruit juices.
A serving is 3 ounces. DASH is a high-fiber diet. People not accustomed to eating plenty of fruit, vegetables and grains should ease into it gradually to avoid intestinal gas and possibly diarrhea. Instead, try the diet for a few weeks and then get a blood pressure reading. Check with the doctor before changing medication.