Heart Health: the DASH Diet
The DASH Diet Dietary Approaches to Stop Hypertension The plan also focuses on lowering salt (DASH) is an eating plan that originally was intake to less than 2,300 milligrams (mg) per created to lower blood pressure but also is day. Even lower salt intake (1,500 mg per “heart healthy” and lowers risk of heart day) can lower blood pressure even more. attack and stroke. The DASH plan is high in The DASH eating plan below is based on fruits and vegetables, whole grains, low-fat 2,000 calories per day. dairy and protein that is low in saturated fat and cholesterol. Daily Food Group Serving Size Examples Servings 1 slice whole grain bread 100% whole wheat bread, ½ cup cooked oatmeal, oat 100% whole wheat pasta, Grains and bran old-fashioned or rolled oats, 6-8 starches ½ whole grain English muffin brown and wild rice, barley, 1/2 cup cooked rice, pasta or quinoa, farro, potatoes, sweet starchy vegetable potatoes, peas, corn Brussel sprouts, green beans, 1 cup leafy or raw vegetables carrots, zucchini, tomatoes, ½ cup cooked vegetables Vegetables 4-5 broccoli, bell peppers, 4-6 oz low sodium vegetable cauliflower, spinach, snap peas, juice etc. 1 medium fruit Berries, melon, apples, oranges, 1/2 banana grapefruit, bananas, dried Fruit 4-5 15 grapes apricots, raisins, peaches, pears, 2 Tbsp dried fruit plums, pineapple, mango, prunes, ½ cup fresh cut or frozen fruit kiwi, etc. Skim or 1% milk, non-fat plain or Greek yogurt, Dairy foods, 8 oz. (1 cup) milk part-skim or low-fat cheeses. low-fat or 2-3 6 oz.
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