For more information on the DASH diet, see High Blood Pressure: Using the online: Dash Diet. The “Putting DASH in Our Diets” project is a project targeted to reducing the pdf. Following the DASH eating plan; DASH eating plan–number of daily http://www

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Serving quantities are per day, unless otherwise noted. None of the diets were vegetarian or used specialty foods. Related Information High Blood Pressure: However, at all three daily sodium levels, the DASH diet lowered blood pressure more than the typical American publi at all three daily sodium levels.

Avoid instant or flavored rice and pasta.

DASH Diet Sample Menu

Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets.

The study compared the following four DASH-type diets, each containing 2, mg of sodium per day:. Avoid food with added salt, such as pickles, pickled vegetables, olives, and sauerkraut. Learn more about participating in a clinical trial. Learn how we develop our new_xash.

The study provided all foods and beverages to participants for six weeks. Top of the page.


Maintain a healthy weight. Are you sedentary, moderately active, or active? The plan includes daily servings from different food groups.

View all trials from ClinicalTrials. Most of the sodium Americans eat comes from processed and prepared foods, such as breads, cold ppublic, pizza, poultry, soups, sandwiches and burgers, cheese, pasta and meat dishes, and salty snacks. The DASH eating plan is easy to follow using common foods available in your grocery store.

Reduce the amount of meat that you eat while increasing the amount of fruits, vegetables, whole grains, or dry beans. Credits Current as of July 22, National Heart, Lung, and Blood Institute When following the DASH eating plan, it is important to choose foods that are: Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas.

DASH Diet Sample Menu

It is based on a 2,calorie diet with 1, mg of sodium. 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.

To lose weight, follow the DASH eating plan and try to reduce your total daily calories hearr. When starting a new lifestyle, try to avoid changing too much at once.

Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. 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. If you want to maintain your current weight, you should eat only as many calories as you burn by being physically active.


DASH is a flexible and balanced eating plan bbp helps create a heart-healthy eating style for life. Remember that changing your lifestyle is a long-term process. Ways to Control Calories To benefit from the DASH eating plan, it is important to consume the appropriate amount of calories to maintain a healthy weight.

Whole-wheat bread and rolls, whole-wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn.

DASH diet high in carbohydrates with a high glycemic index DASH diet high in carbohydrates with a low glycemic index DASH diet low in carbohydrates with a high glycemic index DASH diet low in carbohydrates with a low glycemic jew_dash The study provided all foods and beverages to participants for five weeks. The following are examples of potassium-rich foods.

Each group participated in a different program to lower blood pressure, lose weight, and improve health for six months: Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes. This information does not replace the advice of a doctor. During the study, participants maintained a constant body weight.