DASH Diet
Dietary approach to stop hypertension
Search Foods
Apple, Medium
Fruits
1 medium apple
95 cal25g carbs
Banana, Medium
Fruits
1 medium banana
105 cal27g carbs
White Bread
Grains
1 slice
79 cal14.6g carbs
Brown Rice, Cooked
Grains
1/2 cup
108 cal22g carbs
Chicken Breast, Grilled
Proteins
3 oz
128 cal0g carbs
Salmon, Atlantic
Proteins
3 oz
175 cal0g carbs
Broccoli, Steamed
Vegetables
1/2 cup
22 cal4.3g carbs
Spinach, Raw
Vegetables
1 cup
7 cal1.1g carbs
Milk, 2% Fat
Dairy
1 cup
122 cal11.4g carbs
Greek Yogurt, Plain
Dairy
6 oz
100 cal6g carbs
Avocado
Fats
1/2 medium
114 cal6g carbs
Olive Oil
Fats
1 tbsp
119 cal0g carbs
Almonds, Raw
Nuts & Seeds
1 oz (23 nuts)
164 cal6.1g carbs
Quinoa, Cooked
Grains
1/2 cup
111 cal19.7g carbs
Sweet Potato, Baked
Vegetables
1 medium
112 cal26g carbs
No Foods Selected
Search and select foods above to compare their nutritional values.
DASH Diet — Protocol Guide
Overview
DASH (Dietary Approaches to Stop Hypertension) is designed to help lower blood pressure through a balanced diet rich in nutrients that support cardiovascular health.
Key Principles
- Reduce sodium intake to less than 2,300mg per day
- Increase potassium, magnesium, and calcium intake
- Emphasize fruits, vegetables, and whole grains
- Include lean proteins and low-fat dairy
- Limit saturated fats and added sugars
Food Guidelines
Recommended
- Fruits and vegetables
- Whole grains
- Lean proteins
- Low-fat dairy
- Nuts and seeds
Limit
- Lean red meat
- Sweets (small amounts)
- Alcohol (in moderation)
Avoid
- High-sodium foods
- Processed meats
- Full-fat dairy
- Sugary drinks
- Fried foods
Practical Tips
- Read food labels to monitor sodium content
- Use herbs and spices instead of salt for flavoring
Notice: This information is for educational purposes only and does not replace medical advice. Always consult your physician or registered dietitian before making dietary changes.