Scribd
Upload
153 views2 pages

DASH Diet for Hypertension Relief

The DASH diet is an eating plan designed to help prevent and control high blood pressure. It focuses on fruits, vegetables, whole grains, and low-fat dairy foods; includes modest amounts of lean meats, poultry, fish and nuts; and is low in sodium, saturated fat, trans fat and total fat. The DASH diet recommends specific daily serving amounts from various food groups and advises limiting or avoiding salt, deli meats, frozen pizza, pickles, canned soups, tomato products, sugar, and packaged foods. Adhering to the DASH diet, including the lower sodium version, can help lower blood pressure without medication.

Uploaded by

Waliya Jawali
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
153 views2 pages

DASH Diet for Hypertension Relief

The DASH diet is an eating plan designed to help prevent and control high blood pressure. It focuses on fruits, vegetables, whole grains, and low-fat dairy foods; includes modest amounts of lean meats, poultry, fish and nuts; and is low in sodium, saturated fat, trans fat and total fat. The DASH diet recommends specific daily serving amounts from various food groups and advises limiting or avoiding salt, deli meats, frozen pizza, pickles, canned soups, tomato products, sugar, and packaged foods. Adhering to the DASH diet, including the lower sodium version, can help lower blood pressure without medication.

Uploaded by

Waliya Jawali
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

“The secret of health for both

mind and body is not to


mourn in for the past, worry The DASH Diet:
about the future, or anticipate Dietary
troubles but to live in the
present” - Buddha Approach to
Stop
References:
Mayo Clinic staff. (2019 May. 8). The Dash Diet.
Hypertension
Retrieved from
https://www.mayoclinic.org/healthy-
lifestyle/nutrition-and-healthy-eating/in-
depth/dash-diet/art-20048456 Healthy eating to lower your blood pressure
Holland, K., (2019 May 9). Eating with High Blood
Pressure: Food and Drinks to Avoid. Retrieved from
https://www.healthline.com/health/high-blood-
pressure-hypertension/foods-to-avoid

Waliya H. Jawali
BSN 3-A
What is DASH WHAT TO EAT?
WHAT TO AVOID?
Diet?  Lots of whole grains, fruits, vegetables
and low-fat dairy products.
DASH stands for Dietary Approaches to Stop
Hypertension. The DASH diet is a lifelong
 Includes some fish, poultry and legumes,  Salt and salty foods
and encourages a small amount of nuts
approach to healthy eating that's designed to
help treat or prevent high blood pressure and seeds a few times a week.  Deli meat
(hypertension). The DASH diet plan was  Red meat, sweets and fats in small  Frozen pizza
developed to lower blood pressure without amounts. The DASH diet is low in
medication in research sponsored by the saturated fat, trans fat and total fat.  Pickles
National Institutes of Health.
 Canned soups
Here's a look at the recommended servings
DASH diet: Sodium levels
The DASH diet emphasizes vegetables, fruits and from each food group for the 2,000-calorie-a-
 Tomato products
low-fat dairy foods — and moderate amounts of
whole grains, fish, poultry and nuts.
day DASH diet.  Sugar
In addition to the standard DASH diet, there is also  Packaged foods
a lower sodium version of the diet. You can choose  Grains: 6 to 8 servings a day
the version of the diet that meets your health
needs: Grains include bread, cereal, rice and pasta.
 Vegetables: 4 to 5 servings a day
Standard DASH diet. You can consume up to 2,300
milligrams (mg) of sodium a day. Tomatoes, carrots, broccoli, sweet potatoes,
Lower sodium DASH diet. You can consume up to greens and other vegetables are full of fiber,
1,500 mg of sodium a day.
Both versions of the DASH diet aim to reduce the
vitamins, and such minerals as potassium and
amount of sodium in your diet compared with what magnesium.
you might get in a typical American diet, which can
amount to a whopping 3,400 mg of sodium a day or
 Fruits: 4 to 5 servings a day
more. Many fruits need little preparation to become a
healthy part of a meal or snack.
The standard DASH diet meets the recommendation
from the Dietary Guidelines for Americans to keep  Dairy: 2 to 3 servings a day
daily sodium intake to less than 2,300 mg a day. Milk, yogurt, cheese and other dairy products
are major sources of calcium, vitamin D and
protein,
 Lean meat, poultry and fish: 6 one-ounce
servings or fewer a day
Meat can be a rich source of protein, B

You might also like