For more information on the DASH diet, see High Blood Pressure: Using the online: Dash Diet. The “Putting DASH in Our Diets” project is a project targeted to reducing the pdf. Following the DASH eating plan; DASH eating plan–number of daily http://www

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Summit Medical Group Web Site

Remember that changing your lifestyle is a long-term process. Healthwise Staff Medical Review: The number of servings you should have depends on your daily calorie energy needs. The following are examples of potassium-rich foods. The study compared the following three diets, each containing 2, mg of sodium per day:.

OmniHeart found that either variation of the DASH diet—one substituting protein or one substituting unsaturated fat for 10 percent of eash carbohydrates—reduced blood pressure and improved lipid levels more than the original DASH diet.

References Top of Page. Tips for Lifelong Success When changing lifestyle habits, it is normal to slip off track occasionally.

To benefit from the proven DASH eating plan, it is important to limit daily sodium levels heqlth 2, mg, or 1, mg if desired, and to consume the appropriate amount of calories to maintain a healthy weight or lose weight if needed. If you smokequit. DASH is an eating plan that can help lower your blood pressure.

Summit Medical Group

The study provided all foods and beverages to participants for one month. This table estimates the number of servings from each food group that you should have.


After figuring out your daily calorie needs, go to the table below and find the closest calorie level to yours.

Use the chart below to estimate your daily calorie needs. Contains a DASH log for tracking daily food and physical activity levels and a shopping and menu planner. Credits Current as of July 22, Avoid choosing menu items that include foods that are pickled, cured, smoked, or made with soy sauce or broth.

Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Whole-wheat bread and rolls, whole-wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn.

Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas. The plan includes daily servings from different food groups.

Eat smaller portions more frequently throughout the day. Health Tools help you make wise health decisions or take action to improve your health. This information does not replace the advice of a doctor. Sedentary means that you do only light physical activity as part of your typical daily routine.

Other lifestyle changes can improve your overall health, such as: Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

Moderately active means that you do physical activity equal to walking about 1. The study compared the following four DASH-type diets, each containing 2, mg of sodium per day: Everyone slips, especially when learning something new. The study compared three diets, each containing 3, milligrams mg of sodium per day:.


Serving quantities are per day, unless otherwise noted. To learn more about Healthwise, visit Healthwise. You may find that you eat unhealthy foods while watching television. The two groups that received counseling and followed a treatment plan had more weight loss than the advice-only group. Get plenty of sleep. The report also found that people who started out with the highest blood pressure readings experienced the greatest benefits.

Use less table salt to flavor food. When you practice several healthy lifestyle habits, you are more likely to achieve and maintain healthy blood pressure and cholesterol levels. Rinse canned foods or foods soaked in brine before using to remove the sodium. If you want to maintain your current weight, you should eat only as many calories as you burn by being physically active.

Provide additional ideas for menu planning. To help make lifelong lifestyle changes, try making one change at a time and add another when you feel that you have successfully adopted the earlier changes.

Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes. The study provided all foods and beverages to participants for six weeks. Blood pressure decreased with each reduction of sodium.