DASH Diet Recommendations for Cardiovascular Health

Introduction to the DASH Diet

The American Heart Association recommends a DASH diet that translates to approximately 14 fish meals per month, 4 nut/seed meals per week, and 4-6 unprocessed red meat meals per month, with daily servings of fruits, vegetables, whole grains, and dairy products 1

The DASH diet suggests aiming for 8-9 fish meals per month, prioritizing oily fish such as salmon, tuna, mackerel, trout, herring, and sardines 1
The American College of Cardiology recommends 4 meals per week of nuts and seeds, including almonds, walnuts, peanuts, hazelnuts, cashews, pecans, Brazil nuts, sunflower seeds, and sesame seeds 1
The DASH diet advises daily consumption of 3 servings of fruits, 3 servings of vegetables, 3 servings of whole grains, and 2-3 servings of dairy products per day 1

The American Heart Association suggests limiting processed meats to no more than 1 meal per week, including preserved meats such as bacon, sausage, hot dogs, pepperoni, salami, and low-fat deli meats 1
The DASH diet recommends limiting unprocessed red meats to no more than 4-6 meals per month, including fresh/frozen beef, pork, and lamb 1

The American College of Cardiology advises avoiding industrial trans fats completely, including foods containing or made with partially hydrogenated vegetable oil 1
The DASH diet suggests avoiding sugar-sweetened beverages completely, including sugar-sweetened soda, fruit drinks, sports drinks, energy drinks, and iced teas 1

The American Heart Association recommends limiting sodium to no more than 2000 mg daily, requiring attention across all meals 1
The DASH diet advises choosing whole grains with a carbohydrate-to-fiber ratio of less than 10:1 and minimally processed whole grains 1
The American College of Cardiology suggests using 14-42 servings per week of vegetable oils, with best evidence for phenolic- and unsaturated-fat-rich oils such as soybean, canola, and extra-virgin olive oil 1