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The DASH Diet

The DASH diet (Dietary Approaches to Stop Hypertension) was created to assist in lowering blood pressure. It can also prevent high blood pressure where people are susceptible to the condition. One of the primary aims is to reduce sodium (salt) intake. The diet offers two levels of sodium intake - 2400mg down to 1500mg.

 

The Dash Eating Plan

 

While the basic Dash eating plan is 2000 calories, it does allow for calorie consumption levels of between 1,600 calories and 3,100 calories per day. This is allowed for by varying number of servings. It is a balanced high-fiber plan, with medium levels of proteins, and higher levels of whole carbohydrates.

 

If you eat about 2,000 calories a day on the plan, the nutrients you get will include:

  • 4,700 milligrams of potassium
  • 500 milligrams of magnesium
  • 1,240 milligrams of calcium

Sample DASH Menu

Food

Amount

Servings Provided

 

 

 

Grains

Veg.

Fruits

Dairy

Meat

Nuts

Fats

Sweets

Breakfast

 

 

 

 

 

 

 

 

 

 

apple juice

1

cup

 

 

1 1/2

 

 

 

 

 

bran cereal, ready-to-eat

   2/3

cup

1

 

 

 

 

 

 

 

raisins

2

Tbsp

 

 

   1/2

 

 

 

 

 

fat free milk

1

cup

 

 

 

1

 

 

 

 

whole wheat bread

1

slice

1

 

 

 

 

 

 

 

soft margarine

1 1/2

tsp

 

 

 

 

 

 

1 1/2

 

 

 

 

 

 

 

 

 

 

 

 

Lunch

 

 

 

 

 

 

 

 

 

 

chicken sandwich:

 

 

 

 

 

 

 

 

 

 

 chicken breast, no skin

3

oz

 

 

 

 

1

 

 

 

 American cheese, reduced fat

2

slices (1 1/2 oz)

 

 

 

1

 

 

 

 

 loose leaf lettuce

2

large leaves

 

   1/2

 

 

 

 

 

 

 tomato

2

slices (1/4" thick)

 

   1/2

 

 

 

 

 

 

 light mayonnaise

1

Tbsp

 

 

 

 

 

 

1

 

 whole wheat bread

2

slices

2

 

 

 

 

 

 

 

apple

1

medium

 

 

1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dinner

 

 

 

 

 

 

 

 

 

 

vegetarian spaghetti sauce

   3/4

cup

 

1 1/2

 

 

 

 

 

 

spaghetti

1

cup

2

 

 

 

 

 

 

 

Parmesan cheese

4

Tbsp

 

 

 

1

 

 

 

 

green beans

   1/2

cup

 

1

 

 

 

 

 

 

spinach salad:

 

 

 

 

 

 

 

 

 

 

 spinach, raw

1

cup

 

1

 

 

 

 

 

 

 mushrooms, raw

   1/4

cup

 

   1/4

 

 

 

 

 

 

 croutons

2

Tbsp

   1/4

 

 

 

 

 

 

 

 Italian dressing, lowfat

2

Tbsp

 

 

 

 

 

 

1

 

dinner roll

1

medium

1

 

 

 

 

 

 

 

frozen yogurt, lowfat

   1/2

cup

 

 

 

   1/2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Snack

 

 

 

 

 

 

 

 

 

 

orange juice

1

cup

 

 

1 1/2

 

 

 

 

 

banana

1

large

 

 

1 1/2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Totals

 

 

7 1/4

4 3/4

6

3 1/2

1

0

3 1/2

0

 

Per Day:

 

 

           

 

 

 

Calories

1,995

 

 

Magnesium

458

mg

Total Fat

50

g**

 

Potassium

4,254

mg

Saturated Fat

15

g

 

Calcium

1,384

mg

Cholesterol

124

mg***

 

Sodium

3,127

mg


 

The complete and up-to-date Dash eating plan can be found on the US Government site.

 

This contains a completely downloadable eating plan to follow.

 

Dash Plan Successes

 

The US NHLBI (National Heart, Lung, and Blood Institute) sponsored a serious of clinical trials, and determined that the DASH diet was successful in bringing down high blood pressure. Results may be realized in as little as 2 weeks.

 

HOT - DASH Diet Resources:

 

1. The DASH Diet Action Plan: Based on the National Institutes of Health Research
2. The DASH Diet for Hypertension
3. Your Guide to Lowering Your Blood Pressure With DASH

 

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David M. Masters

 


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