A number of major research studies have shown that following the Dietary Approaches to Stop Hypertension (DASH) Plan  can lower blood pressure.
This plan emphasizes whole grains, fruits, vegetables, fat-free or low-fat dairy, seafood, poultry, beans, seeds, and nuts. It contains less salt and sodium, sweets, added sugars, fats, and red meats than the typical American eats.
DASH recommendations are spread over eight food groups. If you need to, refer to How many calories do you need?  Then see the appropriate column below for the amounts you should eat each day, unless given as weekly amounts:
|1,600 calories||2,000 calories||2,600 calories|
|Grains||6 servings||6-8 servings||10-11 servings|
|Fruits||4 servings||4-5 servings||5-6 servings|
|Vegetables||3-4 servings||4-5 servings||5-6 servings|
|Fat-free or low-fat milk and milk products||2-3 servings||2-3 servings||3 servings|
|Lean meat, poultry, and fish||3-4 ounces or less||6 ounces or less||6 ounces or less|
|Nuts, seeds, and legumes||3-4 servings per week||4-5 servings per week||1 serving per day|
|Fats and oils||2 servings||2-3 servings||3 servings|
|Sweets and added sugars||3 servings or less per week||5 servings or less per week||less than 2 servings per day|
DASH is organized by servings for most food groups. A DASH serving equals:
What's On Your Plate? is based on the nutrition recommendations for older adults in the Dietary Guidelines for Americans, 2010  from the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS).