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Join us for our annual Love Light Tree Ceremony and Trim the Tree with Twinkle event featuring holiday crafts, ornament making and pictures with Santa.
Research has shown that the Dietary Approaches to Stop Hypertension (DASH) Diet is a very effective eating plan to help lower blood pressure.
The DASH approach encourages a high intake of fruits and vegetables (8-10 servings each day); a regular intake of low-fat and non-fat dairy foods (2-3 servings each day); and small servings of meat, poultry and fish (up to 2 servings each day).
A diet rich in potassium, calcium and magnesium can play an important role in achieving healthy blood pressure. Eat the following foods regularly to increase the nutritional value of your diet:
What about desserts and snacks?
Examples of 1 Serving
Grains and Grain Products (aim for 7 - 8 servings a day) 1 slice bread 3/4 cup dry cereal 1/3 cup cooked rice, pasta or beans* 1/2 cup cooked cereal*
Vegetables (aim for 4 - 5 servings a day) 1 cup raw leafy vegetables 1/2 cup raw non-leafy vegetables 1/2 cup cooked vegetables 3/4 cup vegetable juice
Fruits (aim for 4 - 5 servings a day) 1/2 cup fruit juice* 1 medium piece of fruit 1/2 cup fresh, frozen or canned fruit 2-4 Tbsp. dried fruit*
Low-fat or Fat-free Dairy (aim for 2 - 3 servings a day) 1 cup fat-free or 1% milk 1 cup calcium-fortified soy milk 1 cup non-fat or low-fat yogurt 1 oz. non-fat or low-fat cheese*
Meats, Poultry and Fish (aim for 2 or less servings a day) 3 oz. Broiled or roasted lean meat, skinless poultry or seafood Nuts, Seeds, Beans (4 - 5 servings a week) 1/3 cup cooked beans* 1/3 cup unsalted nuts (almonds, walnuts, pecans) 2 Tbsp. Sunflower seeds or peanut butter
Added Fats, Oils and Salad Dressings (aim for 2 - 3 servings a day) 1 tsp. oil or soft margarine 1 tsp. regular mayonnaise 1 Tbsp. low-fat mayonnaise 1 Tbsp. regular salad dressing 2 Tbsp. light salad dressing
Snacks and Sweets (aim for 5 servings a week) 1 medium fruit 1 cup low-fat yogurt 1/2 cup low-fat frozen yogurt 3/4 cup pretzels 1 Tbsp. Maple syrup, sugar, jelly or jam 3 pieces hard candy
* Serving sizes are based on DASH Diet, but modified to reflect diabetic “exchanges.”
1/2 cup bran cereal 1 small banana 1 cup fat-free milk OR 1/2 cup regular oatmeal, with 1 tsp cinnamon and sugar substitute 1/2 English muffin 2 Tbsp raisins 1 cup fat-free milk 1 Tbsp fat-free cream cheese
3 oz turkey breast 2 slices wheat bread 8 oz skim milk 1 lg leaf romaine lettuce 2 slices tomato 2 tsp low fat mayonnaise 1 Tbsp Dijon mustard 1 cup carrot sticks 1 medium orange OR 1/2 cup tuna salad 1 lg leaf romaine lettuce 2 slices wheat bread 1/2 cup 1% or 2% cottage cheese 1 cup canned pineapple (unsweetened) 4 small celery sticks 2 Tbsp fat-free ranch dressing
3 oz. Turkey meatloaf 1 Tbsp catsup 1 small baked potato 1 tsp soft margarine 1 Tbsp low fat sour cream 1 scallion stalk, chopped 1 cup collard greens, cooked from frozen 1 medium peach 1 cup fat free milk OR 3 oz white fish 1 tsp lemon juice 2/3 cup brown rice, long grain 1/2 cup spinach, cooked 1 small corn bread muffin 1 tsp soft margarine
1 cup non-fat fruit yogurt (no sugar added) 2 - 4 Tbsp raisins or other dried fruit 2 - 3 graham cracker squares with 1 Tbsp peanut butter 1/3 cup almonds or other unsalted nuts
Be prepared for an emergency. Learn to save a life by learning hands only CPR.
3000 New Bern Ave.
Raleigh, NC 27610