DASH Diet
Recent studies have shown that by eating less salt also called sodium and following the DASH(Dietary Approaches to Stop Hypertension) eating plan can lower blood pressure.
Highlights of the DASH Diet include:
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DASH Diet menus contain either 2,300 or 1,500 milligrams of sodium per day which is less than the typical diet of 4,200 milligrams per day in men and 3,300 milligrams per day in women.
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The diet includes whole grain products, fish, poultry and nuts and is rich in potassium, magnesium, calcium, protein and fiber.
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The diet is reduced in lean red meat, sweets, added sugars and sugar containing beverages compared to the typical American diet .
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Those who participated in the DASH eating plan had blood pressure reductions within 2 weeks of starting the plan.
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The combination of lowering your sodium intake to 1,500 milligrams per day and following the DASH eating plan decreased high blood pressure.
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The DASH eating plan has other benefits including lowering LDL("bad") cholesteral, lowering blood pressure and reduce risk of heart disease.
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Servings of the major food groups and calorie intake are shown in the exhibits in the PDF file.
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The DASH Diet can be adopted to promote weight loss.
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30 minutes of moderate physical activity each day can help.
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Only a small amount of sodium occurs naturally in foods most sodium is added during processing.
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Food labels can help you choose items lower in sodium, saturated fat, trans fat, cholesteral and calories.
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See the PDF file for the getting started tips, charts, menus, and recipies.
To see the full diet and for further information click on the PDF link below.
