, pub-2905871877463161, DIRECT, f08c47fec0942fa0 Have you heard about the dash Diet?

Have you heard about the dash Diet?

The Dietary Approaches to Stop Hypertension, or DASH diet has been consistently ranked as a top diet for heart health and weight loss. The DASH diet involves making manageable dietary changes that are flexible and rooted in proven nutritional advice.

Important aspects include:

  • portion size

  • consuming a wide variety of healthful foods

  • obtaining the proper balance of nutrients

DASH encourages a person to:

Depending on your health needs, you can choose from two forms of the DASH diet:

The Standard DASH Diet This plan limits sodium consumption to 2,300 milligrams (mg) per day.

The Lower-Sodium DASH Diet This version calls for limiting sodium consumption to 1,500 mg per day.

According to the NHLBI, the daily Dash Eating Plan also involves, on average:

  • 6 to 8 servings of grains, preferably whole grains

  • 6 or fewer servings of meat, poultry, and fish

  • 4 to 5 servings of veggies

  • 4 to 5 servings of fruit

  • 2 to 3 servings of low-fat or fat-free dairy products (fat-free if watching weight, like with diabetes)

  • 2 to 3 servings of fat or oils (preferably healthy fats)


So basically DASH is not a vegetarian diet, but it adds more fruits and vegetables, low or nonfat dairy foods, beans, nuts, and other nutritious items.

the DASH diet can reduce levels of:

  • blood pressure

  • blood sugar

  • triglycerides, or fat, in the blood

  • low-density lipoprotein (LDL), or “bad” cholesterol

  • insulin resistance

So to understand better what do you eat in a Dash diet?

  • Breakfast: 90 grams of oatmeal with 240 ml of low fat milk, 75 grams of blueberries and 120 ml of fresh orange juice.

  • Snack: 1 medium apple and 285 grams of low-fat yogurt.

  • Lunch: 2 slices of whole-grain bread, 1 tablespoon of mayonnaise, 113 grams of green salad and 80 grams of canned tuna.

  • Snack: 1 medium banana.

  • Dinner: 85 grams of lean grilled chicken breast with 75 grams each of broccoli and carrots. 190 grams of brown rice.

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