Dash to a healthier you! Voted by health experts as the best overall diet three years in a row, the DASH Diet – originally developed to fight high blood pressure. The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health. DASH Diet Foods for High Blood Pressure (Hypertension)One of the steps your doctor may recommend to lower your high blood pressure is to start using the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. The diet is simple: Eat more fruits, vegetables, and low- fat dairy foods. Cut back on foods that are high in saturated fat, cholesterol, and trans fats. ![]() Eat more whole- grain foods, fish, poultry, and nuts. Limit sodium, sweets, sugary drinks, and red meats. In research studies, people who were on the DASH diet lowered their blood pressure within 2 weeks. Another diet - - DASH- Sodium - - calls for cutting back sodium to 1,5. Studies of people on the DASH- Sodium plan lowered their blood pressure as well. Starting the DASH Diet. The DASH diet calls for a certain number of servings daily from various food groups. The DASH diet has been proved to reduce blood pressure, which can help you live a longer and healthier life. Try these delicious recipes. The DASH diet (Dietary approaches to stop hypertension) is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute (part of the. Learn about the DASH diet for high blood pressure. The DASH diet includes eliminating high salt, fat, and sugary foods and drinks from the diet (for example, meat. The DASH eating plan requires no special foods and. The number of servings you require may vary, depending on how many calories you need per day. You can make gradual changes. For instance, start by limiting yourself to 2,4. Then, once your body has adjusted to the diet, cut back to 1,5. These amounts include all sodium eaten, including sodium in food products as well as in what you cook with or add at the table. Dash Diet Tips. Add a serving of vegetables at lunch and at dinner. Add a serving of fruit to your meals or as a snack. Dash Diet MenuCanned and dried fruits are easy to use, but check that they don't have added sugar. Use only half your typical serving of butter, margarine, or salad dressing, and use low- fat or fat- free condiments. Drink low- fat or skim dairy products any time you would normally use full- fat or cream. Limit meat to 6 ounces a day. Make some meals vegetarian. Add more vegetables and dry beans to your diet. Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low- fat and fat- free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables. Read food labels to choose products that are lower in sodium. Continued. Staying on the DASH Diet. The DASH diet suggests getting: Grains: 7- 8 daily servings. Vegetables: 4- 5 daily servings. Fruits: 4- 5 daily servings. Low- fat or fat- free dairy products: 2- 3 daily servings. Meat, poultry, and fish: 2 or less daily servings. Nuts, seeds, and dry beans: 4- 5 servings per week. Fats and oils: 2- 3 daily servings. Sweets: try to limit to less than 5 servings per week. How Much Is a Serving? When you're trying to follow a healthy eating plan, it helps to know how much of a certain kind of food is considered a . Steinbaum, MD on April 0. Sources. SOURCES: National Heart, Lung, and Blood Institute: . All rights reserved.
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