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The DASH diet for hypertension

The DASH diet (Dietary Approaches to Stop Hypertension) has been shown to help lower blood pressure and prevent heart disease, stroke, diabetes and even some forms of cancer. It focuses on eating more fresh fruits and vegetables.

This is a guide to how much of each food group you should eat every day, based on eating 2,000 calories per day.

  • 6-8 servings per day of whole grains
  • 4-5 servings per day of vegetables
  • 4-5 servings per day of fruits
  • 2-3 servings per day of fat-free or low-fat dairy
  • 4-5 servings per week of nuts, seeds, legumes
  • Less than 6 servings per day of lean meat, poultry, fish
  • Less than 5 servings per week of sweets
  • 2-3 servings per day of fats and oils.