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The DASH Diet

Dietary Approaches to Stop Hypertension, or the DASH, diet is a flexible and balanced diet that has been shown to lower high blood pressure and reduce the overall risk of developing cardiovascular disease. The DASH diet doesn't require any special foods, but concentrates on eating plenty of vegetables, fruits, fat-free or low-fat dairy products, whole grains, fish, poultry, beans, seeds, nuts, and vegetable oils. It's a diet rich in potassium, calcium, magnesium, fiber, and protein. It limits intake of sodium, sweets, sugary beverages, and red meats, and avoids saturated and trans fats.

Nutrient Goal
Total Fat 27% of calories
Saturated Fat 6% of calories
Protein 18% of calories
Carbohydrate 55% of calories
Cholesterol 150 milligrams
Sodium 2300 milligrams
Potassium 4700 milligrams
Calcium 1250 milligrams
Magnesium 500 milligrams