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DASH Diet Resources
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| Food Name | Sodium | Calories | |
| Milk, human | 17 | 70 | |
| Milk | 41 | 50 | |
| Milk, cow's, fluid, whole | 40 | 60 | |
| Milk, cow's, fluid, whole, low-sodium | 3 | 61 | |
| Milk, calcium fortified, cow's, fluid, whole | 40 | 60 | |
| Milk, calcium fortified, cow's, fluid, 1% fat | 44 | 42 | |
| Milk, calcium fortified, cow's, fluid, skim or nonfat | 52 | 35 | |
| Milk, cow's, fluid, other than whole ("lowfat") | 42 | 44 | |
| Milk, cow's, fluid, 2% fat | 41 | 50 | |
| Milk, cow's, fluid, acidophilus, 1% fat | 44 | 42 | |
| Milk, cow's, fluid, acidophilus, 2% fat | 41 | 50 | |
| Milk, cow's, fluid, 1% fat | 44 | 42 | |
| Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 42 | 34 | |
| Milk, cow's, fluid, filled with vegetable oil | 57 | 63 | |
|
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 |
| 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 |
| Sausage, summer, pork and beef, sticks, with cheddar cheese |
1483 |
38 |
| 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 |
| 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 |
| 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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