The main types of foods recommended to eat while on the DASH diet include whole grains, fruits, vegetables, and low-fat dairy products. You can also eat some fish, poultry, and legumes as well as small amounts of red meat, sweets and fats. It is recommended that you eat 6 to 8 servings of grains (bread, cereal, rice and pasta) per day along with 4 to 5 servings of vegetables.
Add in 4 to 5 servings of fruit and 2 to 3 servings per day of dairy products such as milk, yogurt, and cheese and you will be well on your way to creating a balanced meal plan that follows the DASH diet. For even more on DASH, including a one-week meal plan, check out this booklet from the National Heart, Lung, and Blood Institute. Use this DASH Food Pyramid (Dietary Approaches to Hypertension) to plan your daily quota of five fruit and vegetables and also to ensure you get all the nutrients you need, while avoiding foods which might lead to age-related conditions.
The bottom level is the foundation of the DASH Food Pyramid and you can eat as much as you like from this level.
The Second Level up in the DASH Food Pyramid also contains foodstuffs which can be used as the basis of your meal plans, along with fruit and vegetables. Grains are and excellent sources of complex carbohydrate, or starch, which provides us with fuel.
The level before the top of the DASH Food Pyramid is also divided into two, one side includes beans, pulses and seeds, and the second fats, such as butter, margarine, oils, salad dressing and mayonnaise and also nuts. Beans, pulses, seeds Have one serving of one of these per day. Sweets including jams and jelly, sweets or candy, pastries and cakes, syrup, honey, chocolate.
This site is for information only and is not intended to replace the advice of a health professional who can examine you before making a diagnosis. DASH is recommended by the American Dietetic Association's Evidence Analysis Library for the fight against high blood pressure because it isn't only great for keeping sodium consumption within recommended levels - DASH also helps individuals eat enough potassium (important for counteracting the effect of sodium on blood vessels) and meet food group goals.
That said, take note that certain individuals may be sensitive to sudden changes in potassium.
About 60% (minimum) of our calories should be provided by carbohydrates, including the complex carbohydrates found in whole grains. In a vegetarian diet they are a good source of protein. Fats - including butter, oils (including olives and avocados), mayonnaise, cream, most nuts, Favor beans, pulses, seeds, olive oil, avocados and nuts from this category.
Plus, studies show a DASH meal plan can reduce blood pressure within 14 days for individuals with moderately high blood pressure.
By understanding the best meal plan at your disposal you are better equipped to take the first step toward treating and reducing your risk for high blood pressure. There is an overall eating plan with proven results - the "Dietary Approaches to Stop Hypertension (DASH)" Eating Plan.
Picking foods according to these recommendations could contribute 4,700 milligrams (mg) of potassium and 2,300 mg of sodium to one's daily meal plan.
See "One small step at a time." A DASH day Here's a sample of a DASH meal plan for one day. Ideally, if you succeed in losing only 10 pounds (roughly 5 kgs.) you will notice that your blood pressure will get normal gradually. According to the National Institutes of Health, it's been proven to lower high blood pressure. And that can take a big bite out of your risk for both heart attack and stroke — and other health conditions too.
Eat a diet that includes whole grains, fruits & vegetables and has low-cholesterol level.
Few studies have shown that, when taken in restricted amount, alcohol tends to lower down blood pressure levels. Similarly, tobacco also proves to be a harmful substance for your health, especially for blood pressure.Live a Stress-free Happy LifeStress, is part of our lifestyle now-a-days. Therefore, it is very important to take proper care of our body and help it live a longer life. It is advisable to leave your work related stress and pressure at your workplace.
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