The DASH eating plan, also known as the DASH diet, is a flexible and balanced eating plan that helps create a heart-healthy eating pattern for. The DASH diet is often recommended to treat high blood pressure. Here is a detailed overview of what it is, who should try it and how to do it. The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary.


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The chosen facilities and locales for this multi-center study diet dash adalah The standardized multi-center protocol is an approach used in many large-scale multi-center studies funded by the NHLBI. A unique feature of the DASH diet was that the foods and menu were chosen based on conventionally consumed food items so it could be more diet dash adalah adopted by the general public if results were positive.

The nutritional conceptualization of the DASH meal plans was based in part on this research.

DASH Eating Plan

Magnesium and Potassium levels were close to the 75th percentile of U. One of the unique diet dash adalah of the DASH study was that dietary patterns rather than single nutrients were being tested.


Tuna and mayonnaise sandwich made with 2 slices of whole grain bread, 1 tablespoon of mayonnaise, 1. Served with 1 cup grams of brown rice.


diet dash adalah Salad made with 4. Spaghetti and meatballs made with 1 cup diet dash adalah spaghetti and 4 ounces grams of turkey meatballs. There are a variety of meals you can eat on this diet.

The meal plan above is just one example of what a week on the diet could look like. Eat more vegetables and fruits. Swap refined grains for whole grains.

DASH Eating Plan | National Heart, Lung, and Blood Institute (NHLBI)

Choose fat-free or low-fat dairy products. Choose lean protein sources like fish, poultry and beans. Cook with vegetable oils.


Limit your intake of foods high in added sugars, like soda and candy. Limit your intake of foods high in saturated fats like fatty meats, full-fat dairy and oils like coconut and palm oil. Outside of measured fresh fruit juice diet dash adalah, this diet recommends you stick to low-calorie drinks like watertea and coffee.

What Is the DASH Diet? A Guide to the Plan for Losing Weight and Lowering Blood Pressure

It's possible to adapt your current diet to align with the DASH diet. Simply diet dash adalah more fruits and vegetables, choose low-fat products and lean proteins and limit your intake of processed, high-fat and sugary foods.

If you're thinking about diet dash adalah the DASH approach for your blood pressure, then you might have a few questions about other aspects of your lifestyle. The most commonly asked questions are addressed below. The DASH diet doesn't prescribe specific guidelines for coffee.

However, some people worry that caffeinated beverages like coffee may increase their blood pressure.

It's well known that caffeine can cause a short-term increase in diet dash adalah pressure Furthermore, this diet dash adalah is greater in people with high blood pressure 34 DASH helps keep your daily saturated fat to less than 6 percent of your total calories by limiting use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with foods made from lard, solid shortenings, and palm and coconut oils.

Avoid trans fat, commonly found in such processed foods as crackers, baked goods and fried items. Read food labels on margarine and diet dash adalah dressing so that you can choose those that are lowest in saturated fat and free of trans fat.

What Is the DASH Diet?

When you eat sweets, choose those that are fat-free or low-fat, such as sorbets, fruit ices, jelly beans, hard candy, graham crackers or low-fat cookies.

Artificial sweeteners such as aspartame NutraSweet, Equal and sucralose Splenda diet dash adalah help satisfy your sweet tooth while sparing the sugar. But remember diet dash adalah you still must use them sensibly. It's OK to swap a diet cola for a regular cola, but not in place of a more nutritious beverage such as low-fat milk or even plain water.