2016年12月5日 Update

What is the "DASH DIET" ? Sample Menus

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Do You Know the "DASH DIET" ?

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The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health. The first DASH diet research showed that it could lower blood pressure as well as the first line blood pressure medications, even with a sodium intake of 3300 mg/day! Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. It has been proven to be an effective way to lose weight and become healthier at the same time. It is full of fabulous, delicious, real foods.
The DASH diet is rich in fruits, vegetables, low-fat and nonfat dairy, and includes whole grains, nuts/beans/seeds, lean meats, fish, poultry, and heart healthy fats. The meal plans help you visualize how to put the DASH diet into practice. In order to help avoid hunger in between meals, the meal plans in The DASH Diet Action Plan include protein at every meal and snack, and include lots of bulky, filling low calorie foods.

Research based

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The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. Blood pressure control with the DASH diet involves more than just the traditional low salt or low sodium diet advice. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. It emphasizes whole grains and contains less refined grains compared with a typical diet. It is rich in potassium, magnesium, calcium, and fiber. Your doctor may have recommended this eating plan; it is also recommended by:

The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
The American Heart Association
The Dietary Guidelines for Americans
US guidelines for treatment of high blood pressure

☆DASH Diet Plan Sample Menus☆

Breakfast

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Oatmeal with Applesauce

Whole Wheat English Muffin with Jam

Light Yogurt

Pineapple Juice

Freshly Squeezed Orange Juice

Wheaties with Skim Milk Topped with Ripe Raspberries

Cinnamon Raisin English Muffin with a Schmear of Light Cream Cheese

Lunch

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Chicken Waldorf Salad

Dinner Roll

Baby Carrots

Nonfat Milk

Cantaloupe

Turkey and Light Swiss Cheese on Whole Wheat, Smothered with Cranberry Sauce,

Topped with Romaine Lettuce Leaves

Minestrone Soup

Coleslaw

Snack

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