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DASH Diet - Loving Your Heart Through Your Stomach


An old saying claims, "The way to a man's heart is through his stomach." While science may not support this claim, it does support that the best way we can love of our own heart is by making nutritious food choices.

Originally created by the National Heart, Lung, & Blood Institute, and endorsed by the American Heart Association and the Academy of Nutrition and Dietetics, the DASH Diet also tied for #1 (with the Mediterranean Diet) as U.S. News & World Report's best diet of 2018.​

Read below for more information about the DASH Diet and click the link at the end for a handout with a sample 1-day menu & recipe!

Increase fruits, vegetables, & whole grains
Choose fat-free or low-fat dairy
Eat more nuts, seeds, & beans
Limit saturated fats & choose lean meats
Reduce sodium & salt intake
whole grains: 6-8 servings per day
fruits: 4-5 servings per day
vegetables: 4-5 servings per day

dairy: 2-3 servings per day

nuts, seeds, & legumes: 4-5 servings per week

lean protein: < 6 servings per day

fats & oils: 2-3 servings per week

sweets & added sugars: < 5 servings per week
sodium: keep sodium less than or equal to 2300 mg per day, with a goal of less than or equal to 1500 mg
tips: to increase fruits and vegetables, start by adding a serving of veg at lunch one day and dinner the next, as well as adding fruit at one meal or as a snack

tips: aim for at least 2 hours and 30 minutes of moderate physical activity per week

tips: limit alcohol

& heart healthy recipe!












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