DASH limits high-sodium foods, sweets, sugary beverages and some red meats.ĭairy is important to DASH because low-fat and fat-free milk, cheese and yogurt boast a trio of nutrients: Calcium, potassium and magnesium.These nutrients benefit your heart, specifically lowering blood pressure.Build healthy eating habits one goal at a time Download the Start Simple with. ![]() DASH includes legumes, nuts, lean poultry and fish. Your food plan is personalized, based on your: Age Sex Height Weight.DASH focuses on fruits, vegetables, whole grains and low-fat or fat-free dairy products.The recommended servings of protein sources like fish, poultry, eggs, or meat for a smaller appetite are 5-6. The DASH meal plan delivers these benefits by increasing whole foods and low-fat dairy while limiting total and saturated fat. Experiment with different recipes to keep the Dash diet phase 1 exciting Now that you know the details and guidelines of the Dash diet phase 1, let’s get on with the list of foods you can have in this diet plan. Increase or decrease the serving sizes for your own calorie level. A Day With the DASH Eating Plan on page 6 shows a sample menu based on about 2,000 calories a day. This should help you decide what changes you need to make in your food choicesand in the sizes of the portions you eat. These are typically foods low in sodium but rich in other minerals including potassium, magnesium and calcium. You’ll gain a few great strategies for fitting DASH into your lifestyle, like how to shop the supermarket, especially spending a little bit of time in the dairy case. DASH eating planand note how active you are. The DASH eating plan is based on heart healthy guidelines which limit the intake of fats, especially saturated and trans fats, and focuses on foods rich in nutrients known to lower blood pressure. Let's take a deeper dive and use the DASH meal plan as your grocery list. The idea is that this will reset your metabolism to make your body respond better to the diet’s anti-hypertension benefits. You’ll achieve this by eating non-starchy veg and lean meat. News & World Reports.ĭASH is simply a smart way to eat, and it may be the right fit for your family. The 1st phase focuses on low-carb and protein-rich food for 2 weeks. DASH also helps many people manage their weight – and it always tops the list of Best Diets Overall by U.S. Focused on preventing and reducing blood pressure, DASH delivers the potassium, calcium, magnesium, fiber, and protein your body needs to fight heart disease through good-for-you foods. Dairy is a key element of the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
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