DASH diet helps lower blood pressure and improve health. It's designed to prevent or treat hypertension. DASH focuses on fruits, vegetables, and whole grains. It's rich in potassium, calcium, and magnesium. Limits sodium, added sugar, and saturated fat.
The DASH diet has two versions based on sodium intake. The standard DASH diet limits sodium to 2300 mg per day (1 teaspoon of salt). A lower sodium version restricts intake to 1500 mg per day. Consult a healthcare provider to determine the best sodium level for you.
The DASH diet promotes heart health through a balanced eating plan. It emphasizes potassium, calcium, magnesium, fiber, and protein while limiting saturated fat and salt. Easily accessible foods found in grocery stores and restaurants make it practical. DASH helps reduce chronic disease risk and supports overall well-being.
The DASH diet is a healthy eating plan with daily and weekly goals. For a 2,000 calorie diet, it recommends 6-8 servings of grains, 4-5 servings of vegetables, and 4-5 servings of fruits daily. Include 2-3 servings of low-fat dairy, 6 or fewer servings of lean protein, 4-5 servings of nuts/beans weekly, and 2-3 servings of fats/oils daily. Limit desserts and added sugar to 5 servings or less weekly.
The DASH diet promotes a healthy lifestyle. It advises men to limit alcohol to 2 drinks daily and women to 1 or less. Caffeine can temporarily raise blood pressure. Consider reducing caffeine if you have high blood pressure. Consult your doctor about caffeine's impact.
The DASH diet emphasizes low-sodium foods. Processed foods are often high in sodium, so read labels carefully. Use salt-free spices and avoid adding salt to rice, pasta, or cereal. Choose fresh or frozen vegetables over canned options. Opt for fresh poultry, fish, and lean meats. Limit restaurant food and ask for dishes with less salt.
The DASH diet lowers blood pressure and improves health. It emphasizes whole foods like fruits, vegetables, and whole grains. DASH limits sodium, sugar, and saturated fats. Following DASH reduces risk of heart disease, type 2 diabetes, and some cancers. It recommends less than 2300mg of sodium daily.