28 Day Dash Diet Meal Plan Pdf This eating plan is rich in potassium magnesium and calcium as well as protein and fiber It is low in total fat saturated fat and cholesterol It is low in red meat sweets added sugars and sugary beverages The DASH eating plan is based on your calorie needs Most moderately active people need about 2000 calories per day
Want to lower your blood pressure naturally Get your free DASH Diet Printable ebook and meal plan and learn more about the best diet and lifestyle tips to reduce your risk of heart issues and other diseases To help you get started with the DASH diet eating plan here are three days of menus based on the DASH diet Use these menus as a basis for your own healthy meal planning The menus are based on a diet of 2 000 calories or less each day Talk to your health care professional or a dietitian about your calorie goals
28 Day Dash Diet Meal Plan Pdf
28 Day Dash Diet Meal Plan Pdf
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Dash Diet Recipes Photos
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Dash Diet Plan 1200 Calories Fitness Gym
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Introduction What you choose to eat affects your chances of developing high blood pressure or hypertension the medical term Recent studies show that blood pressure can be lowered by following the Dietary Approaches to Stop Hypertension DASH eating plan and by eating less salt also called sodium The DASH diet plan was developed to lower blood pressure without medication in research sponsored by the National Institutes of Health 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
How It Works Eat fresh healthy foods Enjoy plenty of fresh fruits and vegetables Select a rainbow of colors Include low fat or fat free dairy products whole grain foods fish poultry and nuts Limit sodium salt Limit your sodium to no more than 2 300 mg per day 1 slice of bread 1 2 1 cup dry cereal 1 2 cup cooked rice pasta or grain Whole wheat bread and rolls whole wheat pasta English mufin brown rice pita bread popcorn oatmeal quinoa unsalted pretzels 1 Fat or Non Fat Milk and Dairy Products 2 3 per Day 1 cup milk or yogurt 1 1 2 ounce cheese
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Use fresh poultry fish or meat instead of canned smoked or processed Limit cured foods such as bacon and ham foods packed in brine and condiments Cook rice or pasta without salt Cut back on frozen dinners packaged mixes and canned soups or broths Rinse canned foods such as tuna and canned beans to remove some of the salt CHOOSE Meat fish poultry shellfish fresh or frozen cooked without salt Low sodium tuna or regular tuna that has been rinsed in water and drained Tofu Low cholesterol egg substitutes Healthy Choices or Right Light entrees Frozen entrees with a starch and vegetable should not exceed 600 mg sodium Limit to 1 serving a day
Foods to Eat Effectiveness Salt Restriction FAQ Bottom Line The Dietary Approaches to Stop Hypertension DASH diet is recommended for people who want to prevent or treat high blood The DASH Diet Eating to Control Blood Pressure The DASH diet or Dietary Approaches to Stop Hypertension has been shown to be the most effective diet to lower blood pressure The DASH diet is rich in fruits vegetables and dairy The diet limits red meat fried foods and refined grains Number Servings Serving Size DASH Recommended
Dash Diet Pdf Printable
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Printable Dash Diet Food List
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This eating plan is rich in potassium magnesium and calcium as well as protein and fiber It is low in total fat saturated fat and cholesterol It is low in red meat sweets added sugars and sugary beverages The DASH eating plan is based on your calorie needs Most moderately active people need about 2000 calories per day
https://www.eastewart.com/healthy-aging/dash-diet-printable-meal-plan
Want to lower your blood pressure naturally Get your free DASH Diet Printable ebook and meal plan and learn more about the best diet and lifestyle tips to reduce your risk of heart issues and other diseases
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28 Day Dash Diet Meal Plan Pdf - How It Works Eat fresh healthy foods Enjoy plenty of fresh fruits and vegetables Select a rainbow of colors Include low fat or fat free dairy products whole grain foods fish poultry and nuts Limit sodium salt Limit your sodium to no more than 2 300 mg per day
