Get Dash Diet Check Off Sheet

Choose water, club soda, diet soda, fruit juice, tea and coffee. If you want an alcoholic beverage, stick to moderation, which is no more than two drinks a day for men and one drink a day for women. Choose appetizers that feature healthy vegetables, fruits or fish.

DASH helps keep your daily saturated fat to less than 6 percent of your total calories by limiting use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with foods made from lard, solid shortenings, and palm and coconut oils.

"The DASH diet includes potatoes because they are high in potassium and low in sodium and fat," the editorial authors write. "Evidence from the DASH trials suggests that potatoes can be included as part of this overall dietary pattern and that this is effective in preventing and controlling hypertension."

Research also shows the DASH plan is safe and effective for short-term and permanent weight loss. The best news is the DASH diet is easy to follow because it does not restrict entire food groups. Because the plan focuses on fresh fruits and veggies, controlling your calories is easier, too.

Foods and drinks to avoid when following the DASH diet include high sugar, high fat snacks, and foods high in salt such as: Candy. Cookies. Chips.

Nuts, Seeds and Legumes: 4 5 Servings per Week These include almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidney beans, lentils and split peas. Examples of a serving include: 1/3 cup (50 grams) of nuts. 2 tablespoons (40 grams) of nut butter.

Sweets <5 weekly 1 Tbsp sugar, jelly, jam, honey, maple syrup, or agave 3 pieces hard candy ½ cup non-fat or low-fat frozen yogurt or ice cream 1/2 cup sorbet or gelatin 1 oz dark chocolate Fresh fruit is the best choice when you want something sweet. Try frozen fruits such as grapes or homemade frozen fruit sorbet.

Foods and drinks to avoid when following the DASH diet include high sugar, high fat snacks, and foods high in salt such as: Candy. Cookies. Chips.

Nuts, Seeds and Legumes: 4 5 Servings per Week These include almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidney beans, lentils and split peas. Examples of a serving include: 1/3 cup (50 grams) of nuts. 2 tablespoons (40 grams) of nut butter.

The Bottom Line The DASH diet may be an easy and effective way to reduce blood pressure. However, keep in mind that cutting daily salt intake to 3/4 teaspoon (1,500 mg) or less has not been linked to any hard health benefits such as a reduced risk of heart disease despite the fact that it can lower blood pressure.