The following information about the DASH eating plan is provided as a resource for client education. The complete document can be found here:
US Department of Health and Human Services National Institutes of Health – National Heart, Lung and Blood Institute Facts about the DASH Eating Plan http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
Where is the sodium?
Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing. The following table gives examples of the varying amounts of sodium in some foods.
Food Groups Sodium (mg)
Grains and grain products
- Cooked cereal, rice, pasta, unsalted, ½ cup 0–5
- Ready-to-eat cereal, 1 cup 100–360
- Bread, 1 slice 110–175
Vegetables
- Fresh or frozen, cooked without salt, ½ cup 1–70
- Canned or frozen with sauce, ½ cup 140–460
- Tomato juice, canned ³⁄₄ cup 820
Fruit
- Fresh, frozen, canned, ½ cup 0–5
Lowfat or fat free dairy foods
- Milk, 1 cup 120
- Yogurt, 8 oz 160
- Natural cheeses, 1½ oz 110–450
- Processed cheeses, 1½ oz 600
Nuts, seeds, and dry beans
- Peanuts, salted, ⅓ cup 120
- Peanuts, unsalted, ⅓ cup 0–5
- Beans, cooked from dried, or frozen, without salt, ½ cup 0–5
- Beans, canned, ½ cup 400
Meats, fish, and poultry
- Fresh meat, fish, poultry, 3 oz 30–90
- Tuna canned, water pack, no salt added, 3 oz 35–45
- Tuna canned, water pack, 3 oz 250–350
- Ham, lean, roasted, 3 oz 1,020