DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. This diet was shown to significantly reduce blood pressure. The DASH diet combined with a low sodium intake can reduce blood pressure even further.
In addition to helping you manage your blood pressure, the DASH eating plan is a healthy one that will help you
manage your weight
and possibly reduce your risk of other chronic diseases. For example, research suggests that women who follow the
can reduce their risk of
A registered dietitian can help design a DASH meal plan that will work for you. Check out the one-day sample menu below for an idea of what is in a DASH meal plan.
Grains are rich in carbohydrates, which provide quick energy for exercise. If you choose whole grains, you will also get a good dose of fiber and several vitamins and minerals. Note that many bread products are high in sodium. It may be better to make your own salt-free bread or buy baked goods with reduced salt or baking powder.
One serving equals:
1 slice of bread
1 ounce of dry cereal—½ to 1-¼ cup; check the Nutrition Facts label on the cereal box
DASH diet. EBSCO DynaMed website. Available at: ...(Click grey area to select URL) Updated March 3, 2013. Accessed March 27, 2014.
Dash diet serving sizes. The Dash Diet Eating Plan website. Available at: ...(Click grey area to select URL) Updated March 6, 2014. Accessed March 27, 2014.
Following the DASH eating plan. National Heart, Lung, and Blood Institute website. Available at: ...(Click grey area to select URL) Updated July 2, 2012. Accessed March 27, 2014.
Your guide to lowering your blood pressure with DASH. National Heart, Lung, and Blood Institute website. Available at: ...(Click grey area to select URL) Accessed March 27, 2014.
7/6/2009 DynaMed's Systematic Literature Surveillance ...(Click grey area to select URL) Levitan EB, Wolk A, Mittleman MA. Consistency with the DASH diet and incidence of heart failure. Arch Intern Med. 2009;169:851-857.
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