What are the recommended daily intake limits for saturated fats, added sugars, and sodium in a DASH (Dietary Approaches to Stop Hypertension) diet?

DASH Diet Limits for Foods with Restricted Intake

For a DASH diet, limit sodium to ≤2,300 mg/day (ideally 1,500 mg/day), added sugars to no more than 100 kcal/day for women and 150 kcal/day for men, and saturated fat to <6% of total daily calories. 1

Sodium Restrictions

• Daily sodium intake should not exceed 2,300 mg/day, with an optimal target of 1,500 mg/day for those with hypertension or at higher cardiovascular risk 1
• Approximately 75% of dietary sodium comes from processed and restaurant foods rather than table salt, so focus restriction efforts on these sources 1
• The "salty six" foods providing the most sodium in the US diet include bread and rolls, cured meats, pizza, poultry, soup, and sandwiches 1
• Rinse canned vegetables with salt to reduce sodium content before consumption 1

Added Sugar Limits

• Women should consume no more than 100 kcal/day from added sugars (approximately 6 teaspoons or 25 grams) 1
• Men should limit added sugars to no more than 150 kcal/day (approximately 9 teaspoons or 38 grams) 1
• Children should consume less than 100 kcal/day from added sugars based on their total energy needs 1
• The 2015-2020 Dietary Guidelines specify that added sugars should not exceed 10% of total energy needs 1
• Sweets and added sugars should be limited to 5 or fewer servings per week in the DASH eating pattern 1

Specific Serving Sizes for Sweets (When Consumed)

• 1 tablespoon sugar, jelly, or jam 1
• 1/2 cup sorbet or ices 1
• 1 cup lemonade 1

Saturated Fat Restrictions

• Limit saturated fat to <6% of total daily calories for those needing LDL cholesterol reduction 1
• The general population should keep saturated fat below 10% of total calories 1
• Avoid trans fats entirely, as they increase cardiovascular disease risk and mortality 1
• Replace saturated fats with polyunsaturated and monounsaturated fatty acids rather than refined carbohydrates 1

Fats and Oils Serving Sizes

• 2 to 3 servings per day from the fats and oils group 1
• 1 teaspoon soft margarine or vegetable oil (canola, corn, olive, soybean, safflower) 1
• 1 tablespoon regular salad dressing equals 1 serving 1
• 2 tablespoons low-fat dressing equals 1 serving 1
• 1 tablespoon mayonnaise 1

Red Meat and Processed Meat Limitations

• Limit lean meats, poultry, and fish to 6 ounces per day in the DASH pattern 1
• Select only lean or extra-lean meats, trim visible fats, and remove skin from poultry 1
• Processed meats (smoked, cured, salted meats, or those with chemical preservatives) should be minimized as they contribute excess sodium and are associated with increased cardiovascular risk 1
• Red meat consumption should be reduced in favor of fish, poultry, nuts, and legumes 1

Sugar-Sweetened Beverages

• Minimize or eliminate sugar-sweetened beverages including soft drinks, fruit drinks, sports drinks, energy drinks, and sweetened tea and coffee drinks 1
• These beverages are associated with a 20% increase in diabetes risk with just one daily serving 1
• Consumption of added sugar at >10% of daily calories has been associated with increased mortality 1

Practical Implementation Considerations

• When reducing saturated fat, avoid replacing it with refined carbohydrates or added sugars, as this substitution does not improve cardiovascular outcomes 1, 2
• Choose preparation methods that preserve nutrient content without adding unnecessary calories, saturated fat, trans fat, sugar, or salt 1
• For nuts, seeds, and legumes (beneficial sources of energy, magnesium, protein, and fiber), choose smaller portion sizes and select salt-free products to manage calorie intake 1
• 4 to 5 servings per week of nuts, seeds, and legumes in the DASH pattern 1

Critical Pitfalls to Avoid

• Do not compensate for reduced saturated fat intake by increasing refined carbohydrates or added sugars, as this worsens the lipid profile and increases cardiovascular risk 1, 2
• Avoid focusing solely on individual nutrients rather than overall dietary patterns, as the complete DASH eating pattern provides superior cardiovascular benefits 1
• Do not add salt during cooking or at the table, as this significantly increases sodium intake beyond processed food sources 1