Dash Diet

This is one of the most popular diets in the U.S. and it’s a carb lover’s dream!

Developed by the National Heart, Lung and Blood Institute, part of the U.S. National Institute of Health, the Dash Diet focuses on foods high in potassium, calcium and magnesium. These nutrients help control blood pressure. 

It strictly limits foods high in sodium, saturated fat and added sugar and studies show that the Dash Diet can lower blood pressure and cholesterol in as little as two weeks.

Sodium is limited to 1,500 mg - 2,300 mg daily depending on the severity of the health condition. Hint: use Herbamare for all the flavour but 1/3 the sodium.

Daily Recommendations:

• Whole grains 6-8 servings per day –  1 slice of bread, ½ cup cooked cereal. 
• Vegetables 4-5 servings per day – 1 cup green leafy, ½ cup cooked or chopped vegetables.
• Fruit 4-5 servings per day – 1 medium fruit, ½ cup fresh or frozen fruit.
• Fat free or low-fat dairy 2-3 servings per day– 1 cup milk, ½ cup yogurt, 1 ½ oz cheese.
• Lean meat, poultry, egg, or fish 6  1 oz servings or less –  a serving is 1 oz cooked meat, poultry, fish or 1 egg. 
• Fats and oils 2-3 serving per day – this includes dressings and mayo.

Weekly recommendations

• Nuts, seeds and legumes 4-5 servings per week – 1/3 cup of nuts, 2 tbsp nut butters or seeds, ½ cup beans, legumes, dried peas.
• Sweets and added sugar 5 servings or less per week – 1 tbsp sugar, jelly, or jam, ½ cup sorbet, 1 cup lemonade.

To aid in planning and meal preparation recipes are available on both the NHLBI and the NIH websites.