Dash diet printable

It is a healthy-eating plan that's designed to help treat or prevent high blood pressure. The DASH diet helps people lower salt, which contains sodium, in diets.

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:. Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,calorie-a-day diet. DASH Dietary Approaches to Stop Hypertension is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. This plan recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets. When following the DASH eating plan, it is important to choose foods that are: Low in saturated and trans fats Rich in potassium, calcium, magnesium, fiber, and protein Lower in sodium. Eat this: vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils.

Dash diet printable

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Limit this: fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake. About Mayo Clinic. Contact Us.

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The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:. Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,calorie-a-day diet. DASH Dietary Approaches to Stop Hypertension is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. This plan recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets. When following the DASH eating plan, it is important to choose foods that are: Low in saturated and trans fats Rich in potassium, calcium, magnesium, fiber, and protein Lower in sodium. Eat this: vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils. Limit this: fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake. DASH, which builds nutrient-dense meals around whole grains, low-fat dairy products, vegetables, and fruits, and includes fish

Dash diet printable

In fact, the number of people with high blood pressure has doubled in the last 40 years — a serious health concern, as high blood pressure is linked to a higher risk of conditions such as heart disease, kidney failure and stroke 1 , 2. As diet is thought to play a major role in the development of high blood pressure, scientists and policymakers have engineered specific dietary strategies to help reduce it 3 , 4. Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension — also known as high blood pressure — and reduce their risk of heart disease. The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians 5 , 6. The diet is low in red meat, salt, added sugars and fat. Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces salt intake. The regular DASH diet program encourages no more than 1 teaspoon 2, mg of sodium per day, which is in line with most national guidelines.

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The goal for sodium is less than 2, milligrams a day. Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,calorie-a-day diet. Limit this: fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake. The DASH diet helps people lower salt, which contains sodium, in diets. Media Requests. Mayo Clinic. Click here for an email preview. What's on your plate? Gluten sensitivity and psoriasis: What's the connection? Products and services. Make your tax-deductible gift and be a part of the cutting-edge research and care that's changing medicine. Follow Mayo Clinic.

The DASH diet is a healthy-eating plan designed to help prevent or treat high blood pressure, also called hypertension.

Mayo Clinic Alumni Association. March 30, Accessed March 30, Mayo Clinic does not endorse companies or products. Sign up for free e-newsletters. Financial Assistance Documents — Arizona. Vegetables, fruits and whole grains are the basis of the DASH diet. About this Site. News Network. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Price Transparency. Make your tax-deductible gift and be a part of the cutting-edge research and care that's changing medicine. Supplier Information. Stafford, Texas: Axxya Systems; Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.