Dash Diet. The “Putting DASH in Our Diets” project is a project targeted to reducing the pdf. Your Guide to Lowering Your Blood Pressure With DASH (Dietary http://www. DASH is an eating plan that can help lower your blood pressure. DASH Available online:
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Avoid choosing menu items that have salty ingredients such as bacon, pickles, olives, and cheese. Controlling Daily Sodium and Calories To benefit from the proven DASH eating plan, it is gpv to limit daily sodium levels to 2, mg, or 1, mg if desired, and to consume the appropriate amount of calories to maintain a healthy weight or lose weight if needed.
Maintain a healthy weight. To help prevent and control high blood pressure:. The study compared the following three diets, each containing 2, mg of sodium per day:. General tips for reducing daily calories include: During the study, participants maintained a constant body weight.
DASH Diet Sample Menu
These menus are based on a 2,calorie-per-day diet, and suggested serving sizes may be adjusted if other daily calorie targets are desired.
Follow these tips to get you back on track.
Based on these recommendations, the following table shows examples of daily and new_ash servings that meet DASH new_dasj plan targets for a 2,calorie-a-day diet. The study compared the following four DASH-type diets, each containing 2, mg of sodium per day:. This study included adults who had systolic blood pressure readings of to millimeters of mercury mm Hg. None of dawh diets were vegetarian or used specialty foods. The study compared the following four DASH-type diets, each containing 2, mg of sodium per day: Active means that you do physical activity equal to walking more than 3 miles per day at 3 to 4 miles per hour, plus light physical activity.
Typical American diet Typical American diet plus more fruits and vegetables DASH diet The study provided all foods and beverages to participants for eight weeks.
The following are examples of potassium-rich foods. Soft margarine, vegetable oil canola, corn, olive, safflowerlow-fat mayonnaise, light salad dressing. Reducing daily sodium lowered blood pressure for participants on either diet. To learn more about Healthwise, visit Healthwise.
DASH Eating Plan | National Heart, Lung, and Blood Institute (NHLBI)
Use the chart below to estimate your daily calorie needs. This is called energy balance. After figuring out your daily calorie needs, go to the table below and find the closest calorie level to yours. The study compared the following three diets, each containing 2, mg of sodium per day: Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
The DASH eating plan can be used to help you lose weight. Serving quantities are per day, unless otherwise noted. If you need to lose weight, you should eat fewer calories than you burn or increase your activity level to burn more calories than you eat.
Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas. Avoid food with added halth, such as pickles, pickled vegetables, olives, and sauerkraut. Choose fresh or frozen versus canned fruits and vegetables. The study provided all foods and beverages to participants for six weeks.
Summit Medical Group
If you want to maintain your current weight, you should eat only as many calories as you burn by being physically active. The number of servings you should have depends on daash daily calorie energy needs. When changing lifestyle habits, it is normal to slip off track occasionally.
Healthwise Staff Medical Review: Each group participated in a different program to lower blood pressure, lose weight, and improve health for six months:.
NHLBI researchers available to discuss the latest science on hypertension.