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What is a dash diet: lower high blood pressure

Keto diet menu for vegans

what is a dash diet: is the acronym for Dietary Approaches to Stop Hypertension (Dietary Approaches to Stop Hypertension). The DASH diet can help lower high blood pressure and lower cholesterol and other fats in the blood. It can help reduce the risk of heart attack and stroke and aid in weight loss. This diet is low in sodium (salt) and rich in nutrients.

DASH diet To Reduce High Blood Pressure

what is a dash diet
what is a dash diet

How does the DASH diet work?

The DASH diet reduces high blood pressure by lowering the amount of sodium in your diet to 2,300 milligrams (mg) a day. Lowering sodium to 1,500 mg a day further lowers blood pressure. It also includes a variety of nutrient-dense foods that help some people lower blood pressure, such as potassium, calcium, and magnesium.

what is a dash diet, you:

You will eat lots of vegetables, fruits, and fat-free or low-fat dairy products
It will include whole grains, legumes, seeds, nuts, and vegetable oils
Will eat fish, poultry, and lean meats.
You will reduce salt, red meat, sweets, and sugary drinks
It will cut down on alcoholic beverages
You should also get at least 30 minutes of moderate-intensity exercise most days of the week. Examples include brisk walking or riding a bike. Aim for at least 2 hours and 30 minutes of exercise per week.

You can follow the DASH diet if you want to prevent high blood pressure. It can also help you lose the extra weight. Most people can benefit from a reduction in sodium intake to 2,300 milligrams (mg) a day.

Your healthcare provider may suggest that you reduce to 1,500 mg a day if you:

You already suffer from high blood pressure
Have diabetes or chronic kidney disease
Is african american
Are 51 years of age or older
If you take medicine to treat high blood pressure, do not stop taking it while on the DASH diet. Be sure to tell your provider that you are on the diet.

How to start?

what is a dash diet
what is a dash diet

With the DASH diet, you can eat foods from all the food groups. But you will include more of the foods that are naturally low in salt, cholesterol, and saturated fat. It will also include foods that are rich in potassium, calcium, magnesium, and fiber.

The following is a list of the food groups and how many servings of each to eat per day. For a diet that has 2,000 calories a day, you should eat:

  • Vegetables (4 to 5 servings per day)
  • Fruits (4 to 5 servings per day)
  • Fat-free or low-fat dairy products, such as milk and yogurt (2 to 3 servings a day)
  • Grains (6 to 8 servings a day and 3 should be whole grains)
  • Fish, lean meats, and poultry (2 servings or less per day)
  • Legumes, seeds, and nuts (4 to 5 servings per week)
  • Fats and oils (2 to 3 servings a day)
  • Sweets or added sugars, such as gelatin, hard candy, maple syrup, sorbet, and sugar (less than 5 servings per week)
  • The number of servings you eat each day will depend on how many calories you need.
  • If you are trying to lose weight, you may need fewer servings than are listed.
  • If you are not very active, try to eat the fewest number of servings on the list.
  • If you are moderately active, eat the largest number of servings.
  • If you are very active, you may need more servings than are listed.
  • Your provider can help you find the correct number of servings per day for you.

Know your portion sizes
To know how much to eat, you need to know your portion sizes. Below are sample servings for each food group.

Vegetables:

  • 1 cup (70 grams) of raw leafy greens
  • ½ cup (90 grams) of chopped raw or cooked vegetables

Fruits:

  • 1 medium fruit (6 ounces or 168 grams)
  • ½ cup (70 grams) of fresh, frozen, or canned fruits
  • ¼ cup (25 grams) of dried fruit

Fat-free or low-fat dairy products:

  • 1 cup (240 milliliters) of milk or yogurt
  • 1 ½ ounces or 50 grams of cheese
  • Whole grains (Make all your grain choices whole grains. Whole grain

products contain more fiber and protein than “refined” grain products.):

  • 1 slice of bread
  • ½ cup (80 grams) of cooked rice, pasta, or cereal

Lean Meats, Poultry, and Fish:

  • 3 ounces (85g) cooked lean meat, fish, or poultry

Nuts, seeds and legumes:

  • ½ cup (90 grams) of cooked legumes (dried beans or peas)
  • 1/3 cup (45g) walnuts
  • 1 tablespoon (10 grams) of seeds

Fats and oils:

  • 1 teaspoon (5 milliliters) vegetable oil
  • 2 tablespoons (30 grams) low-fat salad dressing
  • 1 teaspoon (5 grams) soft margarine

Sweets and added sugars:

  • 1 tablespoon (15 grams) of sugar
  • 1 tablespoon (15 grams) of gelatin or jam
  • ½ cup (70 grams) of sorbet, gelatin dessert

YOU MAY ALSO LIKE : High Blood Pressure Diet Menu

Tips for following the DASH diet

The DASH diet is easy to follow. However, it could mean making some changes to the way you currently eat. To start:

  • DO NOT try to make changes all at once. It is okay to change your eating habits gradually.
  • To add greens to your diet, try a salad for lunch. Or add cucumber, lettuce, grated carrots, or tomatoes to sandwiches.
  • There should always be something green on your plate. It’s okay to use frozen vegetables instead of fresh ones. Just check on the package that the product does not contain added salt or fat.
  • Add sliced ​​fruit to your breakfast cereal or oatmeal.
  • For dessert, choose fresh fruit or low-fat yogurt instead of high-calorie sweets like cakes or pastries.
  • Choose healthy snacks, such as unsalted rice cakes or popcorn, raw vegetables, or yogurt. Dried fruits, seeds, and nuts are also great snack options. Just keep the servings small as these foods are high in total calories.
  • Think of meat as part of your meal, rather than the main dish. Reduce your lean meat servings to 6 ounces (about 170 grams) a day. You can consume two 3-ounce (85-gram) servings throughout the day.
  • Try to cook without meat at least twice each week. Use beans, nuts, tofu, or eggs instead for protein.
  • Tips to decrease salt
  • To decrease the amount of salt in your diet:
  • Remove the salt shaker from the table.
  • Season your food with herbs and spices instead of salt. Lemon, orange-lime, and vinegar also add flavor.
  • Avoid canned foods and frozen entrees. They are often rich in salt. When you prepare food from scratch, you have more control over how much salt you put in it.
  • Check all food labels for sodium content. You may be surprised how much and where you find it. Frozen dinners, soups, salad dressings, and ready meals are often high in sodium.
  • Choose foods that contain less than 5% of the daily value for sodium.
  • Look for low-sodium versions of foods when you can find them.
  • Cut down on foods and condiments that are high in salt, such as pickles, olives, cold cuts, ketchup, soy sauce, mustard, and barbecue sauce.
  • When dining out, ask to have your meal prepared without any added salt or monosodium glutamate (MSG).
  • Where to get more information
  • There are many books on the DASH diet plan to help you get started. These books may also offer sample meal plans and recipe ideas.

References

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. J Am Coll Cardiol. 2014;63(25 Pt B):2960-2984. PMID: 24239922 www.ncbi.nlm.nih.gov/pubmed/24239922.

Heimburger DC. Nutrition’s interface with health and disease. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016:chap 213.

Mozaffarian D. Nutrition and cardiovascular and metabolic diseases. In: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald’s Heart Disease: A Textbook of Cardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019:chap 49.

National Heart, Lung, and Blood Institute (NIH) website. Description of the DASH eating plan. www.nhlbi.nih.gov/health/health-topics/topics/dash. Updated May 1, 2018. Accessed January 23, 2019.

Victor RG, Libby P. Systemic hypertension: management. In: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald’s Heart Disease: A Textbook of Cardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019:chap 47.

Whelton PK, Carey RM, Aronow WS, et al. 2017CC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults. J Am Coll Cardiol. 2018;71(19). e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.

Last reviewed on 10/13/2018
Versión en inglés revisada por: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

If you liked the post about what is a dash diet You can share it on your favorite social networks (Twitter, Facebook, etc.…), ← you have different icons to click. Every day there will be new recipes and tricks for you, Follow us on Facebook @buzzrecipes12

what is a dash diet

DASH diet To Reduce High Blood Pressure

what is a dash diet
what is a dash diet

what is a dash diet: is the acronym for Dietary Approaches to Stop Hypertension (Dietary Approaches to Stop Hypertension). The DASH diet can help lower high blood pressure and lower cholesterol and other fats in the blood. It can help reduce the risk of heart attack and stroke and aid in weight loss. This diet is low in sodium (salt) and rich in nutrients.

Your site doesn’t include support for the “uagb/table-of-contents” block. You can leave this block intact, convert its content to a Custom HTML block, or remove it entirely.Keep as HTMLTable Of Contents

How does the DASH diet work?

The DASH diet reduces high blood pressure by lowering the amount of sodium in your diet to 2,300 milligrams (mg) a day. Lowering sodium to 1,500 mg a day further lowers blood pressure. It also includes a variety of nutrient-dense foods that help some people lower blood pressure, such as potassium, calcium, and magnesium.

what is a dash diet, you:

You will eat lots of vegetables, fruits, and fat-free or low-fat dairy products
It will include whole grains, legumes, seeds, nuts, and vegetable oils
Will eat fish, poultry, and lean meats.
You will reduce salt, red meat, sweets, and sugary drinks
It will cut down on alcoholic beverages
You should also get at least 30 minutes of moderate-intensity exercise most days of the week. Examples include brisk walking or riding a bike. Aim for at least 2 hours and 30 minutes of exercise per week.

You can follow the DASH diet if you want to prevent high blood pressure. It can also help you lose the extra weight. Most people can benefit from a reduction in sodium intake to 2,300 milligrams (mg) a day.

Your healthcare provider may suggest that you reduce to 1,500 mg a day if you:

You already suffer from high blood pressure
Have diabetes or chronic kidney disease
Is african american
Are 51 years of age or older
If you take medicine to treat high blood pressure, do not stop taking it while on the DASH diet. Be sure to tell your provider that you are on the diet.

How to start?

what is a dash diet
what is a dash diet

With the DASH diet, you can eat foods from all the food groups. But you will include more of the foods that are naturally low in salt, cholesterol, and saturated fat. It will also include foods that are rich in potassium, calcium, magnesium, and fiber.

The following is a list of the food groups and how many servings of each to eat per day. For a diet that has 2,000 calories a day, you should eat:

  • Vegetables (4 to 5 servings per day)
  • Fruits (4 to 5 servings per day)
  • Fat-free or low-fat dairy products, such as milk and yogurt (2 to 3 servings a day)
  • Grains (6 to 8 servings a day and 3 should be whole grains)
  • Fish, lean meats, and poultry (2 servings or less per day)
  • Legumes, seeds, and nuts (4 to 5 servings per week)
  • Fats and oils (2 to 3 servings a day)
  • Sweets or added sugars, such as gelatin, hard candy, maple syrup, sorbet, and sugar (less than 5 servings per week)
  • The number of servings you eat each day will depend on how many calories you need.
  • If you are trying to lose weight, you may need fewer servings than are listed.
  • If you are not very active, try to eat the fewest number of servings on the list.
  • If you are moderately active, eat the largest number of servings.
  • If you are very active, you may need more servings than are listed.
  • Your provider can help you find the correct number of servings per day for you.

Know your portion sizes
To know how much to eat, you need to know your portion sizes. Below are sample servings for each food group.

Vegetables:

  • 1 cup (70 grams) of raw leafy greens
  • ½ cup (90 grams) of chopped raw or cooked vegetables

Fruits:

  • 1 medium fruit (6 ounces or 168 grams)
  • ½ cup (70 grams) of fresh, frozen, or canned fruits
  • ¼ cup (25 grams) of dried fruit

Fat-free or low-fat dairy products:

  • 1 cup (240 milliliters) of milk or yogurt
  • 1 ½ ounces or 50 grams of cheese
  • Whole grains (Make all your grain choices whole grains. Whole grain

products contain more fiber and protein than “refined” grain products.):

  • 1 slice of bread
  • ½ cup (80 grams) of cooked rice, pasta, or cereal

Lean Meats, Poultry, and Fish:

  • 3 ounces (85g) cooked lean meat, fish, or poultry

Nuts, seeds and legumes:

  • ½ cup (90 grams) of cooked legumes (dried beans or peas)
  • 1/3 cup (45g) walnuts
  • 1 tablespoon (10 grams) of seeds

Fats and oils:

  • 1 teaspoon (5 milliliters) vegetable oil
  • 2 tablespoons (30 grams) low-fat salad dressing
  • 1 teaspoon (5 grams) soft margarine

Sweets and added sugars:

  • 1 tablespoon (15 grams) of sugar
  • 1 tablespoon (15 grams) of gelatin or jam
  • ½ cup (70 grams) of sorbet, gelatin dessert

YOU MAY ALSO LIKE : High Blood Pressure Diet Menu

Tips for following the DASH diet

The DASH diet is easy to follow. However, it could mean making some changes to the way you currently eat. To start:

  • DO NOT try to make changes all at once. It is okay to change your eating habits gradually.
  • To add greens to your diet, try a salad for lunch. Or add cucumber, lettuce, grated carrots, or tomatoes to sandwiches.
  • There should always be something green on your plate. It’s okay to use frozen vegetables instead of fresh ones. Just check on the package that the product does not contain added salt or fat.
  • Add sliced ​​fruit to your breakfast cereal or oatmeal.
  • For dessert, choose fresh fruit or low-fat yogurt instead of high-calorie sweets like cakes or pastries.
  • Choose healthy snacks, such as unsalted rice cakes or popcorn, raw vegetables, or yogurt. Dried fruits, seeds, and nuts are also great snack options. Just keep the servings small as these foods are high in total calories.
  • Think of meat as part of your meal, rather than the main dish. Reduce your lean meat servings to 6 ounces (about 170 grams) a day. You can consume two 3-ounce (85-gram) servings throughout the day.
  • Try to cook without meat at least twice each week. Use beans, nuts, tofu, or eggs instead for protein.
  • Tips to decrease salt
  • To decrease the amount of salt in your diet:
  • Remove the salt shaker from the table.
  • Season your food with herbs and spices instead of salt. Lemon, orange-lime, and vinegar also add flavor.
  • Avoid canned foods and frozen entrees. They are often rich in salt. When you prepare food from scratch, you have more control over how much salt you put in it.
  • Check all food labels for sodium content. You may be surprised how much and where you find it. Frozen dinners, soups, salad dressings, and ready meals are often high in sodium.
  • Choose foods that contain less than 5% of the daily value for sodium.
  • Look for low-sodium versions of foods when you can find them.
  • Cut down on foods and condiments that are high in salt, such as pickles, olives, cold cuts, ketchup, soy sauce, mustard, and barbecue sauce.
  • When dining out, ask to have your meal prepared without any added salt or monosodium glutamate (MSG).
  • Where to get more information
  • There are many books on the DASH diet plan to help you get started. These books may also offer sample meal plans and recipe ideas.

References

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. J Am Coll Cardiol. 2014;63(25 Pt B):2960-2984. PMID: 24239922 www.ncbi.nlm.nih.gov/pubmed/24239922.

Heimburger DC. Nutrition’s interface with health and disease. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016:chap 213.

Mozaffarian D. Nutrition and cardiovascular and metabolic diseases. In: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald’s Heart Disease: A Textbook of Cardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019:chap 49.

National Heart, Lung, and Blood Institute (NIH) website. Description of the DASH eating plan. www.nhlbi.nih.gov/health/health-topics/topics/dash. Updated May 1, 2018. Accessed January 23, 2019.

Victor RG, Libby P. Systemic hypertension: management. In: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald’s Heart Disease: A Textbook of Cardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019:chap 47.

Whelton PK, Carey RM, Aronow WS, et al. 2017CC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults. J Am Coll Cardiol. 2018;71(19). e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.

Last reviewed on 10/13/2018
Versión en inglés revisada por: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

If you liked the post about what is a dash diet You can share it on your favorite social networks (Twitter, Facebook, etc.…), ← you have different icons to click. Every day there will be new recipes and tricks for you, Follow us on Facebook @buzzrecipes12

what is a dash diet

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