The diet is high in potassium, magnesium, calcium, protein and fiber. Tips for Following the DASH Eating Plan The number of servings per day listed are for a 2000 Calorie diet. DIET FOR HYPERTENSION(High Blood Pressure) - Low Sodium Diet This Diet is Low in Salt/Sodium (3-5 g), Low in Saturated Fats and Trans Fats. It Focuses on Fruits, Vegetables and Fiber. Hypertension: Hypertension is the condition of having high blood pressure. Normal blood pressure is 120/80, which is the systolic(maximum) blood pressure and …

Salt - Tips to reduce salt (”Sodium”) intake. No more than 500mg per serving of food…see Food Labels. •Decrease the amount of salt you add during cooking and reduce salt in recipes. Maximum 1 tsp of salt allowed in cooking per day. •Do not add salt at the table. •Try seasoning your food with (salt-free) herbs, spices and garlic. Lemon juice brings out the natural saltiness of foods. •Avoid cured meats such as ham, bacon, bologna and salami. •Avoid processed foods that are high in salt (sodium chloride) such as canned or packaged foods and condiments such as mustard, BBQ sauce, soy sauce, teriyaki sauce, etc. •Watch for “Na” (sodium) on food labels. Chips, pretzels, and other such snacks are very high in salt. Read labels carefully! •Read labels on packaged foods carefully. Foods listing salt or sodium at the beginning of the ingredient list are high in salt. Some labels use the symbol “Na” for sodium. •Check with your physician before using salt substitutes. •Some medications such as laxatives and antacids contain sodium. Check with your physician or pharmacist. THE DASH DIET - To Lower Your Blood Pressure Following the DASH diet has been shown to lower blood pressure and blood cholesterol with an eating plan low in saturated and total fat, low in cholesterol and emphasizing fruits, vegetables and low-fat dairy. The DASH diet also includes whole-grains, fish, poultry and nuts. It is low in red meats, sweets and sugar-containing beverages. The diet is high in potassium, magnesium, calcium, protein and fiber. Tips for Following the DASH Eating Plan The number of servings per day listed are for a 2000 Calorie diet. Remember that if you are trying to lose weight, you should choose lower-calorie foods from each group and replace servings of higher-calorie foods with more fruits and vegetables. • Sweets - 5 servings per week (1 tsp sugar, 1 tbsp jam/jelly, 8 oz. lemonade). Choose low-fat! • Nuts, Seeds and Dry Beans - 4-5 servings per week (e.g. 1/3 cup [85mL] nuts, 2 tbsp[30mL] seeds, 1/2 cup [125mL] cooked beans). • Fats and Oils - 2-3 servings (e.g. 1 tsp [5mL] soft margarine, 1 tbsp [15mL] low-fat mayo, 2 tbsp [30mL] light salad dressing, 1 tsp [5mL] oil). • Low-Fat or Fat-Free Dairy - 2-3 servings (e.g. 8 oz. Skim or 1% Milk, 1 cup [250mL] yogurt, 1.5 oz. Low-fat cheese). • Meats, Poultry and Fish - 2 servings or less (e.g. 3oz. [90 grams] cooked meat/poultry/fish). Remove fat/skin; avoid frying. • Grains - 7-8 servings (e.g. 1 slice bread, 3/4 cup [200mL] cooked pasta/rice/cereal). Choose whole and multi grains! • Vegetables - 4-5 servings (e.g. 1 cup [250mL] raw leafy vegetables, 1/2 cup [125mL] cooked vegetable). • Fruits - 4-5 servings (e.g. 1 medium fruit, 1/4 cup [65mL] dried fruit, 1/2 cup [125mL] fresh/frozen/canned fruit). Use as snacks!

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