DASH Diet Food Database for Hypertension

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Food NameSodiumCalories 
Milk, human1770
Milk4150
Milk, cow's, fluid, whole4060
Milk, cow's, fluid, whole, low-sodium361
Milk, calcium fortified, cow's, fluid, whole4060
Milk, calcium fortified, cow's, fluid, 1% fat4442
Milk, calcium fortified, cow's, fluid, skim or nonfat5235
Milk, cow's, fluid, other than whole ("lowfat")4244
Milk, cow's, fluid, 2% fat4150
Milk, cow's, fluid, acidophilus, 1% fat4442
Milk, cow's, fluid, acidophilus, 2% fat4150
Milk, cow's, fluid, 1% fat4442
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat4234
Milk, cow's, fluid, filled with vegetable oil5763
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Guide to Lowering High Blood Pressure

from the National Institutes of Health

High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through healthy lifestyle habits and taking medicines, if needed.

Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure.

For an overall eating plan, consider the DASH eating plan. "DASH" stands for "Dietary Approaches to Stop Hypertension," a clinical study that tested the effects of nutrients in food on blood pressure. Study results indicated that elevated blood pressures were reduced by an eating plan that emphasizes fruits, vegetables, and lowfat dairy foods and is low in saturated fat, total fat, and cholesterol. The DASH eating plan includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages.

A second clinical study, called "DASH-Sodium," looked at the effect of a reduced dietary sodium intake on blood pressure as people followed either the DASH eating plan or a typical American diet. Results showed that reducing dietary sodium lowered blood pressure for both the DASH eating plan and the typical American diet. The biggest blood pressure-lowering benefits were for those eating the DASH eating plan at the lowest sodium level (1,500 milligrams per day).

The DASH-Sodium study shows the importance of lowering sodium intake whatever your diet. But for a true winning combination, follow the DASH eating plan and lower your intake of salt and sodium.


How to use the DietGrail food database to select foods for the DASH Diet

This food database provides the sodium content, calories, fat, carbohydrate and protein calorie ratios of approximately 7,000 food items. A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
Use the Sodium column to evaluate foods and identify foods high or low in sodium. Click on any of the column headers to sort foods.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie.

Usage Note

  • Sodium value is in mg and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by sodium or calorie content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

High Blood Pressure Overview

About 1 in 3 adults in the United States has high blood pressure (hypertension). The condition itself usually has no symptoms. You can have it for years without knowing it. During this time, though, high blood pressure can damage the heart, blood vessels, kidneys, and other parts of your body.

Knowing your blood pressure numbers is important, even when you're feeling fine. If your blood pressure is normal, you can work with your health care team to keep it that way. If your blood pressure is too high, treatment may help prevent damage to your body's organs.

Blood pressure tends to rise with age. Following a healthy lifestyle helps some people delay or prevent this rise in blood pressure.

People who have hypertension can take steps to control it and reduce their risk of related health problems. Key steps include following a healthy lifestyle, having ongoing medical care, and following your treatment plan.

When hypertension has no known cause, it may be called essential hypertension, primary hypertension, or idiopathic hypertension.

When another condition causes high blood pressure, it's sometimes called secondary high blood pressure or secondary hypertension.

In some cases of high blood pressure, only the systolic blood pressure number is high. This condition is called isolated systolic hypertension. Many older adults have this condition. isolated systolic hypertension can cause as much harm as high blood pressure in which both numbers are too high.

DASH Diet Foods to Avoid

List of 100 salty and fatty foods to avoid in DASH Diet. Sodium content is in milligrams and fat content is in grams per 100 grams of food weight.



High-Sodium High-Fat Foods to Avoid in DASH Diet Sodium Fat

Adobo fresco 17152 21

Soup, cream of vegetable, dry, powder 4957 24

Fish, mackerel, salted 4450 25

Egg, yolk, raw, frozen, salted 3780 23

Sauce, cheese, dry, powder 3712 25

Sauce, cheese sauce mix, dry 3202 18

Snacks, pork skins, barbecue-flavor 2667 32

Sauce, alfredo mix, dry 2590 36

Seeds, pumpkin and squash seeds, whole, roasted, with salt added 2541 19

Pork, cured, bacon, cooked, pan-fried 2428 40

Pork, cured, bacon, cooked, broiled, pan-fried or roasted 2310 42

Turkey bacon, cooked 2285 28

Salami, dry or hard, pork 2260 34

Beef, cured, breakfast strips, cooked 2253 34

Pork, cured, bacon, cooked, baked 2193 43

McDONALD'S, Spicy Buffalo Sauce 2140 15

Pork, cured, breakfast strips, cooked 2099 37

Snacks, beef jerky, chopped and formed 2081 26

Pork, cured, bacon, cooked, microwaved 2073 37

Soup, ramen noodle, chicken flavor, dry 2071 16

Soup, ramen noodle, any flavor, dry 2036 16

Salami, dry or hard, pork, beef 2010 30

Soup, ramen noodle, beef flavor, dry 2002 16

OSCAR MAYER, Salami (hard) 1976 29

Salami, Italian, pork 1890 37

OSCAR MAYER, Salami (Genoa) 1826 33

Snacks, pork skins, plain 1818 31

Cheese, roquefort 1809 31

Cheese, dry white, queso seco 1808 24


High-Sodium High-Fat Foods to Avoid in DASH Diet Sodium Fat

Bacon bits, meatless 1770 26

Cheese, parmesan, shredded 1696 27

Cheese, pasteurized process, American, without added vitamin D 1671 32

Cheese, pasteurized process, American, fortified with vitamin D 1671 32

Pepperoni, pork, beef 1653 44

KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce 1638 21

Cheese spread, pasteurized process, American 1625 21

Cheese, parmesan, hard 1602 26

Salad Dressing, coleslaw dressing, reduced fat 1600 20

Olives, pickled, canned or bottled, green 1556 15

Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel 1553 17

Cheese food, pasteurized process, swiss 1552 24

Sausage, Polish, beef with chicken, hot 1540 19

Snacks, beef sticks, smoked 1531 50

Cheese, parmesan, grated 1529 29

Cheese, parmesan, dry grated, reduced fat 1529 20

Fish, caviar, black and red, granular 1500 18

KRAFT VELVEETA Pasteurized Process Cheese Spread 1499 22

Snacks, sesame sticks, wheat-based, salted 1488 37

Olive loaf, pork 1484 17

Sausage, summer, pork and beef, sticks, with cheddar cheese 1483 38

Bacon, meatless 1465 30

WORTHINGTON Stripples, frozen, unprepared 1463 27

MORNINGSTAR FARMS Veggie Breakfast Bacon Strips, frozen, unprepared 1463 27

Salami, cooked, beef and pork 1449 26

OSCAR MAYER, Summer Sausage Thuringer Cervalat 1430 27

Cheese, pasteurized process, pimento 1428 31

Pork, cured, salt pork, raw 1424 81

OSCAR MAYER, Summer Sausage Beef Thuringer Cervelat 1424 27

Bacon and beef sticks 1420 44

Cheese, blue 1395 29


High-Sodium High-Fat Foods to Avoid in DASH Diet Sodium Fat

Cheese, pasteurized process, swiss 1370 25

HORMEL SPAM, Luncheon Meat, pork with ham, minced, canned 1369 27

Ham, chopped, canned 1365 19

Luncheon meat, pork with ham, minced, canned, includes SPAM (Hormel) 1330 27

Luncheon meat, beef, loaved 1329 26

OSCAR MAYER, Olive Loaf (chicken, pork, turkey) 1318 22

OSCAR MAYER, Salami Beef Cotto 1309 16

Pickle and pimiento loaf, pork 1304 16

Thuringer, cervelat, summer sausage, beef, pork 1300 30

Cheese food, pasteurized process, American, imitation, without added vitamin D 1297 20

Sausage, Berliner, pork, beef 1297 17

Luncheon meat, pork, beef 1293 32

Luncheon meat, pork, canned 1289 30

Cheese food, pasteurized process, American, without added vitamin D 1284 26

Cheese food, pasteurized process, American, vitamin D fortified 1284 26

Pork, cured, ham, whole, separable lean and fat, unheated 1284 19

Biscuits, plain or buttermilk, dry mix 1276 15

OSCAR MAYER, Pickle Pimiento Loaf (with chicken) 1275 22

Cheese product, pasteurized process, American, vitamin D fortified 1272 23

Smoked link sausage, pork and beef, flour and nonfat dry milk added 1272 21

Fast foods, biscuit, with ham 1268 16

Pork, cured, shoulder, blade roll, separable lean and fat, unheated 1250 22

Mortadella, beef, pork 1246 25

Ham, minced 1245 21

Bologna, chicken, pork 1240 31

Beerwurst, beer salami, pork 1240 19

Chorizo, pork and beef 1235 38

OSCAR MAYER, Salami (for beer) 1231 18

OSCAR MAYER, Luncheon Loaf (spiced) 1226 17

Liver cheese, pork 1225 26

LOUIS RICH, Turkey Bacon 1213 20

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