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It can lead to stroke, kidney failure and heart failure. Compared to the typical American diet, DASH Dietary Approaches to Stop Hypertension is lower in saturated fat, cholesterol, total fat, sweets, sugary beverages and red meats. It is higher in fruits, vegetables, fat-free or low-fat dairy products, whole grains, fish, poultry, beans, seeds, and nuts. Though the DASH Eating Plan is designed to treat or prevent hypertension, it also can help prevent or control obesity, diabetes, osteoporosis, cancer, heart disease and stroke.
Excessive dietary sodium raises blood pressure and reducing sodium intake can help lower high blood pressure. DASH encourages foods low in sodium salt and high in nutrients that lower blood pressure- especially potassium, calcium and magnesium.
Since the DASH Eating Plan can begin lowering blood pressure in just two weeks, sample menus for the dash dietmayo clinic the addition of DASH with your primary care provider, especially if you take medication for hypertension.
Reducing daily sodium intake to 2, milligrams about 1 teaspoon of salt can sample menus for the dash dietmayo clinic blood pressure. DASH emphasizes whole grains, fruits, vegetables, low-fat dairy products, fish, nuts, seeds and legumes.
Whole grains have more fiber and nutrients than refined grains. Many vegetables provide fiber, vitamins, and blood pressure-lowering minerals such as potassium and magnesium. Serve steamed or lightly stir-fried vegetables over brown rice or whole-wheat noodles.
Many fruits provide fiber, potassium and magnesium. Have fruit as a snack between meals and sample menus for the dash dietmayo clinic a dessert after your meal.
I recommend stewed unsweetened fruit prunes, apricots, apples, cranberries as a sweet snack or dessert. Despite having no added sugars, stewed fruit is incredibly sweet and satisfying.
D airy products are major sources of calcium. Choose dairy products that are low fat or fat-free. Add fruit to unsweetened yogurt for a healthier dessert. Fishsuch as salmon, herring and tuna are high in heart-healthy omega-3 fatty acids and should be favored over beef, pork and other meats. Nuts, seeds and legumes are good sources of magnesium and potassium, as well as other healthy micronutrients.
In particular, soybean products, such as tofu and tempeh, contain high quality protein suitable as a meat substitute. Compared to the percent fat intake of the average American diet, the DASH Eating Plan limits sample menus for the dash dietmayo clinic fat to 27 percent or less of daily calories, with a focus on the healthier monounsaturated rather than saturated fat.
Monounsaturated oils include olive, canola, peanut, sunflower and sesame. DASH limits daily saturated fat to less than 6 percent of total calories by limiting use of meat, butter, cheese, whole milk, cream, eggs, lard, solid shortenings, and palm and coconut oils. When you eat sweetschoose those that are fat-free or low-fat, such as sorbets, hard candy, graham crackers or low-fat cookies.
Avoid the sugar of pop by limiting your beverages to water, low fat milk and unsweetened fruit juice diluted half and half with water. Drinking too much alcohol can increase blood pressure. Although I never advise non-drinkers to begin drinking alcohol for their health, the DASH Eating Plan recommends that men limit alcohol to two or fewer drinks a day and women to one or less.
Healthy eating tot lower your blood pressure http: About the Author- Dr Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine and integrative holistic medicine. He operates the Mind Body Studio in Lexington, where he offers integrative medicine consultations. He can be reached through his website at www.
