THE MODIFIED DASH DIET FOR REDUCING BLOOD PRESSURE

Diet for Reduce Blood Pressure



 

SR.NO

FOOD GROUP

NUMBER OF SERVINGS

SERVING SIZE

SUGGESTIONS

1.

Cereals, grains,pasta

3-4 per day

1 oz dry flax or whole-grain cereal,

½ cup cooked cereal,

1 slice bread,

½ cup cooked whole-wheat pasta

Eat whole-grain bread, cereals, and pastas with no added sugar or salt.

2.

Vegetables

8-10 per day!!

1 medium vegetable,

1 cup raw(chopped)

½ cup cooked,

6 oz unprocessed vegetable juice

Eat your vegetable raw, or cook them lightly without adding salt or fats. You can substitute vegetable juice for one serving per day, but make sure it contains no salt.

3.

Fruits

2-3 Per day

1 medium fruit,

1 cup raw (chopped),

½ cup cooked

Eat your fruits raw whenever possible. if chopped, cut just before serving to preserve all the vitamins

4.

Meat, poultry, fish

2-4 per day

3-5 oz cooked

Eat lean cuts only; trim fat; skin poultry; cold-water fish is preferred

5.

Dried beans, seeds, nuts

1-2 per day

½ cup cooked beans,

2tbsp seeds,

 cup nuts, 3 oz tofu

Choose unsalted nuts or seeds. Avoid canned beans because of high sodium/sugar content

6.

Dairy

1-2 per day

1 cup nonfat or low-fat milk, buttermilk, or yogurt 1 ½ oz nonfat or low-fat cheese(low sodium kind)

Dairy products are great sources of calcium, but also provide moderate amounts of sodium. Get the nonfat or low-fat and low-sodium varieties whenever possible

7.

Fats and oils

4-5 per day

1 tsp canola mayonnaise, 1tsp virgin olive oil, 1tsp spread made from omega-3 fatty acids (e.g., flaxseed oil mixed with butter)

Reduce saturated fat. Replace with monounsaturated oils such as olive oil.

8.

Sweets

None!

 

Avoid candy, pastries sugar, honey, syrup and jelly
    

Diet food



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