Dash Diet Pamphlet

Over time the top number of your blood pressure systolic blood pressure could drop by eight to 14.

Dash diet pamphlet. Look for words such as salt sodium fat hydrogenated or partially hydro genated fat. The dash eating plan page 3. A lower sodium dash diet calls for less than 1 500 mg of sodium a day. It also contains less sodium.

The overall goal of the dash diet short for dietary approaches to stop hypertension is to lower your consumption of sodium which aids in lowering your blood pressure. And red meats than the typical american diet. The dash diet action plan. Your guide to lowering blood pressure 2 what are high blood pressure and prehypertension.

Studies of people on the dash sodium plan lowered their blood pressure as well. Follow a healthy diet in general rich in whole grains fruits and vegetables fat free or low fat milk products fish and poultry beans seeds and nuts. Reduce sodium and salt in your diet zincrease fruits vegetables and potassium rich foods zdecrease total fat saturated fat and cholesterol in your diet. The number of servings you can eat depends on how many calories you consume.

Instead it recommends specific servings of different food groups. To know if prepared foods have sodium or fat read their food label. The dash diet features menus with plenty of vegetables fruits and low fat dairy products as well as whole grains fish poultry and nuts. Standard dash diet allows up to 2 300 milligrams mg of sodium a day.

Sweets added sugars and beverages containing sugar. Blood pressure is the force of blood against the walls of arteries. The dash diet doesn t list specific foods to eat. The dash diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium magnesium and calcium nutrients that help lower blood pressure.

By following the dash diet you may be able to reduce your blood pressure by a few points in just two weeks. The dash eating plan the dash eating plan is rich in fruits vegetables fat free or low fat milk and milk products whole grains fish poultry beans seeds and nuts. The dash diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure such as potassium calcium and magnesium.