目次
Do You Know the "DASH DIET" ?
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
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
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
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
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
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
Light String Cheese
Kiwi
Nectarine
Handful of Almonds
Kiwi
Nectarine
Handful of Almonds
Dinner
Roasted Chicken Breast
Baked Potato
Asparagus
Tomato Spinach Salad with Balsamic Vinaigrette
Apple Crisp Topped with Frozen Yogurt
Italian Bread Dipped in Olive Oil
Grilled Salmon with Barbecue Sauce
New Petite Red Potatoes
French-style Green Beans, Dusted with Crushed Hazelnuts
Hearts of Romaine Lettuce Spiked with Grape Tomatoes, Olive Oil Vinaigrette
Very Berry Sundae
(Strawberries, Blueberries, and Blackberries on Light Vanilla Frozen Yogurt)
Baked Potato
Asparagus
Tomato Spinach Salad with Balsamic Vinaigrette
Apple Crisp Topped with Frozen Yogurt
Italian Bread Dipped in Olive Oil
Grilled Salmon with Barbecue Sauce
New Petite Red Potatoes
French-style Green Beans, Dusted with Crushed Hazelnuts
Hearts of Romaine Lettuce Spiked with Grape Tomatoes, Olive Oil Vinaigrette
Very Berry Sundae
(Strawberries, Blueberries, and Blackberries on Light Vanilla Frozen Yogurt)