![]() ![]() 1 in many health aspects by US News & World Report in 2012. 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 A diet characterized by eight to 10 servings of fruit and vegetables, two to three servings of non-fat to low-fat dairy, focused on whole grains, somewhat higher in protein, and high in fiber.Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.Eating vegetables, fruits, and whole grains.The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. How Do I Follow a DASH Diet?ĭASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH Diet doesn’t specifically detail how many calories you should consume each day, but most people find that they end up eating fewer calories simply because they’re eating healthier, more filling foods. PREMIER clinical trial: People can lose weight and lower their blood pressure by following the DASH eating plan and increasing their physical activity. The DASH Diet food list includes foods that are low in sodium and foods that are rich in potassium.Combining the DASH diet with sodium reduction gives greater health benefits than the DASH diet alone. ![]() ![]() DASH-Sodium (DASH Diet, Sodium Intake, and Blood Pressure Trial): The DASH diet lowers blood pressure better than a typical American diet at three daily sodium levels.DASH (Dietary Approaches to Stop Hypertension Trial): The DASH diet lowers blood pressure and LDL (bad) cholesterol compared with a typical American diet alone or a typical American diet with more fruits and vegetables.The studies described below were funded by The National Heart, Lung, and Blood Institute (part of the National Institutes of Health). The DASH Diet is a heart healthy diet that has been studied in multiple trials in regards to heart health. ![]()
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