DASH diet

The DASH diet includes foods that are rich in potassium, calcium & magnesium. These nutrients help control blood pressure. 

Studies have shown that the DASH diet can lower blood pressure in as little as two weeks. The diet can also help lower LDL cholesterol “bad” cholesterol. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke. 

  • 2,300 mg sodium / day
    • This is roughly the amount of sodium in 1 teaspoon of table salt


  • Vegetables
  • Fruits
  • Whole grains
  • Fat-free or low-fat dairy products
  • Fish
  • Poultry
  • Beans
  • Nuts


  • Foods high in saturated fat
    • Fatty meats
    • Full-fat dairy products


  • Grains: 6-8 servings / day. One serving is one slice of bread, 1 oz. dry cereal or ½ c cooked cereal, rice or pasta
  • Vegetables: 4-5 servings / day. One serving is 1 cup raw leafy green vegetables, ½ cup cut-up raw or cooked vegetables, or ½ cup vegetable juice
  • Fruits: 4-5 servings / day. One serving is 1 medium fruit, ½ cup fresh, frozen or canned fruit, or ½ cup fruit juice.
  • Fat-free or low-fat dairy products: 2-3 servings / day. One serving is 1 cup milk or yogurt, or 1.5 oz. cheese
  • Lean meats, poultry & fish: six 1- oz. servings or fewer / day. One serving is 1 oz. cooked meat, poultry or fish, or 1 egg.
  • Nuts, seeds & legumes; 4-5 servings / week. One serving is 1/3 cup nuts, 2 TBSP peanut butter, 2 TBSP seeds, or ½ cup cooked legumes (dried beans or peas)
  • Fats & oils: 2-3 servings / day. One serving is 1 tsp soft margarine, 1 tsp vegetable oil, 1 TBSP mayonnaise or 2 TBSP salad dressing.
  • Sweets & added sugars: 5 servings or fewer / week. One serving is 1 TBSP sugar, jelly or jam, ½ cup sorbet or 1 cup lemonade

*for more detailed information on any of the above or questions regarding other conditions or diets, please reach out to us at https://gladstonemedicalinc.com/contact-us/  and we will get back with you as soon as possible.

** If you don’t currently have a primary care provider, I encourage you to become established. Please contact us by checking out our website: www.gladstonemedicalinc.com, email: wecare@gladstonemedicalinc.com or by phone: 567.408.1496

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