High blood pressure is a serious medical condition that can lead to heart attacks and strokes. A diet high in fruits and vegetables and low in saturated fat and cholesterol can significantly reduce blood pressure. Doctors recommended the DASH (Dietary Approaches to Stop Hypertension) diet, along with reduced sodium intake, to reduce high blood pressure levels. This diet plan can also help patients manage their weight and reduce the risk of developing other chronic illnesses.

Dairy Products

Anyone using the DASH diet to control blood pressure should eat two to three servings of low-fat dairy products each day. One serving is equivalent to 8 oz. of milk, 1 cup of yogurt or 1.5 oz. of cheese. Examples of low-fat dairy products include skim milk, fat-free frozen yogurt and low-fat cheese. People who are restricting sodium intake should choose cheese products carefully, as most cheeses are high in sodium.

Fruits and Vegetables

The DASH diet is high in fruits and vegetables. Someone following a 2,000-calorie diet should get four to five servings of fruits and four to five servings of vegetables each day. Examples of healthy fruits include bananas, grapes, oranges, melons, peaches, raisins, pineapples and strawberries. One serving of fruit is equal to one medium piece of whole fruit, 1/4 cup of dried fruit, 1/2 cup of dried fruit or 6 oz. of fruit juice. Good vegetable choices include carrots, squash, broccoli, artichokes, potatoes and sweet potatoes. One serving of vegetables is equal to 1/2 cup of cooked vegetables, 6 oz. of vegetable juice or 1 cup of raw vegetables.

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Meats and Poultry

The DASH diet allows for one or two servings of meat each day. One serving of meat is 3 oz. of cooked meat, fish or poultry. Choose lean cuts of meat and poultry and prepare them without the skin. Any visible fat should be trimmed from each cut of meat before it is prepared. Roast, broil or grill meats to avoid adding additional fat, cholesterol and calories.

Whole Grains

Whole grains are an important part of the DASH diet, as they are high in fiber and can provide energy for exercise. Someone on a 2,000-calorie diet should get seven to eight servings of whole grain products each day. One serving is equal to 1 oz. of dry cereal, 1/2 cup of cooked pasta or rice or one slice of bread. Good choices include whole grain bread, brown rice, whole grain cereals, oatmeal and air-popped popcorn.

Restricted Foods

The DASH diet is low in foods that contain high amounts of saturated fat, total fat and cholesterol. This means that sweets, fatty foods and oils should be consumed in limited amounts on this diet. Sweets are usually low in nutrients and should be limited as much as possible. One serving of sweets would include 1 tbsp. of jam, 1/2 oz. of jelly beans or 1 tbsp. of sugar. Healthier choices include hard candy, fruit-flavored gelatin desserts and sorbet. Use fats and oils sparingly and choose those that are lowest in saturated fat. Better choices include vegetable oils, low-fat mayonnaise and light salad dressings. One serving equals 2 tbsp. of light salad dressing, 1 tsp. of vegetable oil, 1 tbsp. of low-fat mayonnaise or 1 tsp. of soft margarine.