Saturday, January 7, 2012

DASH diet helps to reduce High Blood pressure

DASH diet helps to reduce High Blood pressure.

What you choose to eat affects your chances of developing high
blood pressure, or hypertension (the medical term). Recent studies
show that blood pressure can be lowered by following the Dietary
Approaches to Stop Hypertension (DASH) eating "Best diet overall"
and "Healthiest diet" plan coupled with exercise and a weight management
program —and by eating less salt, also called sodium and low fat and
higher intake of vegetables, fruits and fiber.

While each step alone lowers blood pressure, the combination of the
eating plan and a reduced sodium intake gives the biggest benefit
and may help prevent the development of high blood pressure.

Twenty-three hundred milligrams is the highest level considered
acceptable by the National High Blood Pressure Education Program.
It is also the highest amount recommended for healthy Americans by
the 2005 “U.S. Dietary Guidelines for Americans.” The 1,500 milligram
level can lower blood pressure further and more recently is the amount
recommended by the Institute of Medicine as an adequate intake
level and one that most people should try to achieve.

The lower your salt intake is, the lower your blood pressure.
Studies have found that the DASH menus containing 2,300 milligrams
of sodium can lower blood pressure and that an even
lower level of sodium, 1,500 milligrams, can further reduce blood
pressure. All the menus are lower in sodium than what adults
in the United States currently eat—about 4,200 milligrams per day
in men and 3,300 milligrams per day in women.
Those with high blood pressure and prehypertension may benefit
especially from following the DASH eating plan and reducing their
sodium intake.

Following the 
DASH Eating Plan
Food Group
Serving Sizes
1 slice bread
1 oz dry cereal†
1/2 cup cooked rice, pasta, or cereal
1 cup raw leafy vegetable
1/2 cup cut-up raw or cooked vegetable
1/2 cup vegetable juice

1 medium fruit
1/4 cup dried fruit
1/2 cup fresh, frozen, or canned fruit
1/2 cup fruit juice
Fat-free or low-fat
milk and milk
1 cup milk or yogurt
11/2 oz cheese
Lean meats,
poultry, and fish
4–5 per
1/3 cup or 11/2 oz nuts
2 Tbsp peanut butter
2 Tbsp or 1/2 oz seeds
1/2 cup cooked legumes (dry beans
and peas)
Fats and oils
1 tsp soft margarine
1 tsp vegetable oil
1 Tbsp mayonnaise
2 Tbsp salad dressing
Sweets and added
5 or less
per week
1 Tbsp sugar
1 Tbsp jelly or jam
1/2 cup sorbet, gelatin
1 cup lemonade
* Whole grains are recommended for most grain servings as a good source of fiber
and nutrients.
† Serving sizes vary between 1/2 cup and 11/4 cups, depending on cereal type.
Check the product's Nutrition Facts label.

DASH diet plan

Type of food
Number of servings for 1600 - 3100 Calorie diets
Servings on a 2000 Calorie diet
Grains and grain products

(include at least 3 whole grain foods each day)
6 - 12
7 - 8
4 - 6
4 - 5
4 - 6
4 - 5
Low fat or non fat dairy foods
2 - 4
2 - 3
Lean meats, fish, poultry
1.5 - 2.5
2 or less
Nuts, seeds, and legumes
3 - 6 per week
4 - 5 per week
Fats and sweets
2 - 4


Post a Comment

Copyright © 2011. Parents and Child health care . All Rights Reserved
Home | Company Info | Contact Us | Privacy policy | Term of use | Widget | Site map
Design by Herdiansyah . Published by Borneo Templates