9/1/2023 0 Comments Dash mealsOn this plan, you aim for 1,500 milligrams of sodium or less per day. But if you want stronger results, go with the lower-sodium DASH diet. The standard DASH diet limits sodium intake to 2,300 milligrams per day. And eating a diet high in sodium can increase blood pressure and heart disease risk. Many Americans eat too much sodium (salt). In its place, eat more fruits and veggies, which contain disease-fighting antioxidants, fiber and other nutrients. DASH recommends consuming no more than 6 ounces of meat per day. Most Americans eat more meat than necessary at the expense of their vegetable intake. For instance, consider replacing a meat entrée with a meatless option once a week. ![]() Instead, take steps toward healthier choices each day. If you follow DASH, you don’t have to eliminate these foods, says Patton. High-sugar drinks, such as soda, juice and sweetened coffee or tea.High-sugar foods like candy, baked goods and desserts.Oils that are solid at room temperature, such as coconut and palm oils.Full-fat dairy, such as whole milk, cream and butter.Fatty meats, such as red meat and poultry with the skin on.If you follow the DASH diet, you’ll eat plenty of:ĭASH also encourages you to cut back on foods that can raise your blood pressure. These foods are naturally high in fiber, magnesium, potassium and calcium. The DASH diet focuses on eating heart-healthy foods that you can find in your grocery store. Instead, DASH recommends incorporating heart-healthy foods into your daily life. “It doesn’t require special foods and you don’t have to go hungry or eliminate treats,” notes Patton. The best part about the DASH diet? It’s flexible. Metabolic syndrome, a group of conditions that raises the risk of Type 2 diabetes, heart disease and stroke.Research has found that following DASH could lower your risk of: The DASH diet can help you lose excess weight and cut your risk for certain health problems. Multiple studies have found that people who follow DASH can lower their blood pressure within a few weeks, says Patton.īut it’s not just about improving blood pressure. The benefits of DASH are well-documented. You also consume less sodium, which can help lower your blood pressure and improve heart health. When you follow the DASH diet, you consume higher amounts of potassium - a heart-healthy mineral. High blood pressure affects 1 in 3 American adults and is a major risk factor for heart disease. This eating plan was designed to lower the risk of hypertension (high blood pressure). ![]() What is the DASH diet?ĭASH stands for Dietary Approaches to Stop Hypertension. ![]() Policyĭive into what the DASH diet is and how you can use it to boost your health with dietitian Kate Patton, MEd, RD, CSSD, LD. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.
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