Dr. Barbour is an advocate of the Dash diet (Dietary Approaches to Stop Hypertension) because it has been shown to be safe and effective.

The diet has been clinically proven to significantly reduce blood pressure. The National, Heart, Lung, and Blood Institute conducted two key studies to find out the relationship between eating habits and high blood pressure. Findings were published in the Annals of Internal Medicine in December of 2001. The results were dramatic. Not only did the DASH diet lower blood pressure, but blood-pressure reductions were achieved in as little as two weeks.

Below is the basic plan. For more information about the diet, as well as Dash menus and a downloadable form to track your food habits, visit the National Heart, Lung and Blood Institute.

Milk and dairy

• 2-3 servings per day. One serving equals: 8 ounces of nonfat milk; 1 cup of low-fat yogurt; or 1 1/2 ounces of low-fat cheese.

Fruits

• 4-5 servings per day. One serving equals: 1 medium fruit; 1/4 cup dried fruit; 1/2 cup frozen or canned fruit; or 6 ounces of fruit juice.

Vegetables

• 4-5 servings. One serving equals: 1 cup raw leafy vegetables; 1/2 cup cooked vegetables; or 6 ounces vegetable juice.

Grains

• 7-8 servings per day. One serving equals: 1 slice whole-wheat bread; 1/2 cup dry or hot cereal; or 1/2 cup cooked rice or pasta.

Meat, fish, poultry

• 2 or fewer servings per day. One serving equals: 3 ounces cooked meat, poultry, or fish (about the size of a deck of cards).

Nuts, seeds, dried beans

• 4-5 servings per week. One serving equals: 1/3 cup nuts; 2 tablespoons seeds; or 1/2 cup cooked dried beans.

Fats and Oils

• 2-3 servings per day. One serving equals: 1 teaspoon vegetable oil or regular margarine; 2 teaspoons diet margarine; or 1 tablespoon salad dressing.

Sweets

• 5 per week. One serving equals: 2 small fat-free cookies; 1/2 cup pudding; 1/2 cup sherbet or sorbet; 1/2 cup ice cream; or 1- by 2-inch piece of cake, frosted, or 1 small cupcake.