everything about dash diets

DASH stands for Dietary Approaches to Stop Hypertension. 

  The DASH diet is a healthy eating plan designed to help prevent or treat high blood pressure, also known as hypertension. It may also  help reduce heart disease-related cholesterol, called low-density lipoprotein (LDL) cholesterol.  

 High blood pressure and high levels of LDL cholesterol  are two major risk factors for heart disease and stroke. 

  Foods on the DASH diet are rich in  minerals like potassium, calcium, and magnesium. The DASH diet focuses on vegetables, fruits, and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans, and nuts. 

  The diet restricts foods  high in salt, also known as sodium. It also limits added sugars and saturated fats, such as in fatty meats and whole dairy products.

DASH diet and sodium

The standard DASH diet limits salt intake to 2,300 milligrams (mg) per day. This amount is in the Dietary Guidelines for Americans. This is about the amount of sodium in 1 teaspoon of table salt. 

 The low-sodium version of DASH limits sodium intake to 1,500 mg per day. You can choose the version of the plan that meets your health needs. If you're not sure what sodium level is right for you, talk to your healthcare provider.

DASH diet: What to eat

The DASH diet is a balanced diet that allows you to choose what to eat. The diet helps create a lifelong heart-healthy eating style. No special food or drink required. Diet foods can be found in  grocery stores and  most restaurants. 
  When following the DASH, it's important to choose foods that: 
 
 Rich in potassium, calcium, magnesium, fiber and protein.  Low in saturated fat.  Low salt content.

DASH diet: Suggested servings

The DASH diet provides daily and weekly nutritional goals. The number of servings depends on your daily calorie needs. 

 Here's an overview of recommended servings from each food group for the 2,000-calorie-per-day DASH diet: 

 

 Grains: 6 to 8 servings per day. A serving can be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread, or 1 ounce of dry cereal.  Vegetables: 4 to 5 servings per day. One serving is 1 cup raw green leafy vegetables, 1/2 cup  raw or cooked chopped vegetables, or 1/2 cup vegetable juice. Fruit: 4 to 5 servings per day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.  Fat-free or low-fat dairy products: 2 to 3 servings per day. One serving is 1 cup of milk or yogurt or 1 1/2 ounces of cheese.  Lean meat, poultry, and fish: six 1-ounce servings or less per day. One serving is 1 ounce of cooked meat, poultry or fish, or 1 egg.  Nuts, seeds or dried beans and peas: 4 to 5 servings per week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons nuts, or 1/2 cup cooked dry beans or peas, also known as legumes.  Fats and oils: 2 to 3 servings per day. One serving is 1 teaspoon of softened margarine, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing.  Sweets and added sugars: 5 servings or less per week. One serving includes 1 tablespoon sugar, jelly or jam, 1/2 cup steamed cream or 1 cup lemon juice.

DASH diet: Alcohol and caffeine

Drinking too much alcohol can raise blood pressure. The Dietary Guidelines for Americans advise men to limit alcohol intake to no more than two drinks per day and women to one drink or less.  

 The DASH diet is not about caffeine. How caffeine affects blood pressure is unclear. But caffeine can raise your blood pressure, at least in the short term. If you have high blood pressure or  think caffeine is affecting your blood pressure, consider lowering it. You can talk to your healthcare provider about caffeine.

Take aim at salt

The foods at the heart of the DASH diet are low in salt. So following the DASH diet has the potential to reduce salt intake. 

  To  reduce extra salt: 

 

 Read food labels and choose low-salt or no-salt varieties. Use salt-free seasoning or flavoring in place of salt. Do not add salt when cooking hot rice, pasta or cereals. Choose  fresh or frozen vegetables.  Choose fresh skinless poultry, fish and lean meats. Eat less food at restaurants. When eating out, ask for less salty dishes  and ask not to add salt  to your dishes. When you reduce your intake of processed and salty foods, you may notice that foods taste different. It may take time for your taste buds to adjust. But once they do, you might prefer the DASH way of eating. And you will be healthier because of it.

read more golo  reviews to know about golo

tags

dash diet,dash diet meal plan,dash diet recipes,dash diet food list,dash diet pdf,dash diet guidelines,dash diet breakfast,dash diet meal plan pdf,dash diet meaning,dash diet for hypertension,dash diet app,dash diet acronym,dash diet american heart association,dash diet and diabetes,dash diet alcohol,dash diet and hypertension,dash diet advantages and disadvantages,dash diet and weight loss,american heart association dash diet,are eggs on the dash diet,amazon dash diet,avocado dash diet,advantages of dash diet,air fryer dash diet recipes,are the dash diet and mediterranean diet the same,almond milk dash diet,alcohol on dash diet,dash diet breakfast recipes,dash diet benefits,dash diet basics,dash diet book pdf,dash diet bread,dash diet breakfast lunch and dinner,dash diet before and after,dash diet book for high blood pressure,best dash diet cookbook,best dash diet book,benefits of dash diet,best dash diet recipes,best dash diet app,best cereal for dash diet,best dash diet cookbook 2022,best bread for dash diet,breakfast dash diet,best dash diet book uk,dash diet cookbook,dash diet chicken recipes,dash diet chart,dash diet cholesterol,dash diet chicken breast recipes,dash diet components,dash diet cons,dash diet cheese,cons of dash diet,cdc dash diet,can you lose weight on the dash diet,components of dash diet,can you eat eggs on the dash diet,cardi health dash diet,chicken dash diet recipes,cleveland clinic dash diet,cheese on dash diet,coffee on dash diet,dash diet disadvantages,dash diet dinner recipes,dash diet definition,dash diet desserts,dash diet dinners,dash diet diabetes,dash diet delivery,dash diet description,dash diet drinks,dash diet dairy,dietary approaches to stop hypertension (dash) diet,disadvantages of dash diet,difference between dash diet and mediterranean diet,definition of dash diet,does dash diet lower cholesterol,diabetes dash diet,does dash diet lower blood pressure,does the dash diet help lower cholesterol,dinner ideas dash diet,desserts on dash diet,dash diet examples,dash diet eggs,dash diet explained,dash diet eating out,dash diet education,dash diet easy recipes,dash diet eating well,dash diet exercise,dash diet emphasizes,dash diet effect on blood pressure,easy dash diet dinner recipes,easy dash diet recipes,eatingwell dash diet,example of dash diet,easy dash diet meal plan,eggs on dash diet,eatingwell dash diet recipes,eating out on dash diet,easy dash diet lunch ideas,explain dash diet,dash diet foods,dash diet for diabetes,dash diet food list pdf,dash diet for women over 60,dash diet full form,dash diet fast food,free dash diet meal plan,free dash diet meal plan pdf,free dash diet,free dash diet recipes,foods to avoid on dash diet,foods on dash diet,free dash diet app,food list for dash diet,full form of dash diet,fast food dash diet,dash diet grocery list,dash diet ground beef recipes,dash diet guidelines pdf,dash diet gluten free,dash diet good for diabetics,dash diet grains,dash diet ground turkey recipes,dash diet grocery list pdf,dash diet granola,gluten free dash diet,grocery list for dash diet,gluten free dash diet meal plan,ground turkey dash diet recipes,ground beef dash diet recipes,goals of dash diet,guidelines for dash diet,good snacks for dash diet,gluten free dash diet recipes,greek yogurt dash diet,dash diet handout,dash diet hypertension,dash diet history,dash diet harvard,dash diet home delivery,dash diet handout pdf,dash diet hummus,dash diet high in potassium,dash diet health benefits,dash diet healthline,hypertension dash diet,how much does the dash diet cost,how do i start the dash diet,history of dash diet,how to start the dash diet,hellofresh dash diet,high protein dash diet,healthline dash diet,how does the mediterranean diet differ from the dash diet,harvard dash diet,dash diet in spanish,dash diet ideas,dash diet in spanish pdf,dash diet information,dash diet infographic,dash diet images,dash diet is,dash diet includes,dash diet instructions,is the dash diet good for diabetics,is the dash diet good for kidney disease,is the dash diet healthy,indian dash diet,is dash diet good for weight loss,is the dash diet good for lowering cholesterol,is dash diet good for high cholesterol,instant pot dash diet recipes,importance of dash diet,is the dash diet free,dash diet journal,dash diet jump start,dash diet journal pdf,dash diet juice,dash diet jnc 8,dash diet juice recipes,dash diet trader joe's,dash diet sloppy joes,dash diet orange juice,dash diet food journal,japanese dash diet,johns hopkins dash diet,dash diet juices,diet dash jurnal,dash diet kidney stones,dash diet kaiser,dash diet keto,dash diet key points,dash diet kidneys,dash diet kaiser pdf,dash diet kid friendly,dash diet kya hai,dash diet kemenkes,dash diet kerala,kid friendly dash diet recipes,keto vs dash diet,keto dash diet,kaiser dash diet,kidney dash diet,keto dash diet recipes,korean dash diet,keep track of dash diet,dash diet recipes for kidney disease,dash diet lunch ideas,dash diet low sodium,dash diet list,dash diet login,dash diet low carb,dash diet list of foods,dash diet lasagna,dash diet lower cholesterol,dash diet lunch meal prep,dash diet lose weight,low sodium dash diet,low carb dash diet,low carb dash diet meal plan,low sodium dash diet recipes,list of dash diet foods,low carb dash diet recipes,lunch dash diet,lunch ideas for dash diet,low fat dash diet,low sodium dash diet meal plan,dash diet meals,dash diet meal delivery,dash diet meal plan free,dash diet mayo clinic,dash diet meal ideas,dash diet meal plan and shopping list,mediterranean dash diet,mayo clinic dash diet,mediterranean diet vs dash diet,mayo clinic dash diet recipes,mediterranean dash diet pdf,mediterranean dash diet recipes,mediterranean dash diet food list,mind dash diet,meaning of dash diet,mediterranean-dash diet intervention for neurodegenerative delay,dash diet nih,dash diet nursing,dash diet nuts,dash diet nih pdf,dash diet ncbi,dash diet nutrient goals,dash diet nutrients,dash diet nutrition goals,dash diet negatives,dash diet near me,nih dash diet,nih dash diet pdf,nhs dash diet,negative effects of dash diet,nigerian dash diet meal plan,noom dash diet,new dash diet,national kidney foundation dash diet,negatives of dash diet,nih dash diet recipes,dash diet overnight oats,dash diet or mediterranean diet,dash diet on a budget,dash diet oatmeal,dash diet overview,dash diet over 60,dash diet oatmeal recipe,dash diet olive oil,dash diet origin,dash diet official website,overnight oats dash diet,original dash diet book,oatmeal dash diet,original dash diet,olive oil dash diet,one week dash diet plan,olives on dash diet,oat milk dash diet,official dash diet,orange juice dash diet,dash diet plan,dash diet potassium,dash diet patient handout,dash diet pros and cons,dash diet plan pdf,dash diet phase 1,dash diet pasta recipes,dash diet pdf 2022,dash diet pyramid,printable dash diet food list,pros and cons of dash diet,printable dash diet meal plan,phase 1 dash diet,phase 1 dash diet meal plan,peanut butter dash diet,potatoes on dash diet,pdf dash diet,principles of dash diet,plant based dash diet,dash diet quizlet,dash diet quiche recipe,dash diet quiz,dash diet quick recipes,dash diet quesadilla,dash diet quinoa,dash diet questionnaire,dash diet questions,dash diet questionnaire pdf,dash diet quick meals,quick and easy dash diet recipes,quinoa dash diet,quick dash diet recipes,quick and easy dash diet dinner recipes,quick dash diet breakfast,quick start dash diet,questions about dash diet,the dash diet is more effective in reducing quizlet,the dash diet is abundant in quizlet,dash diet reviews,dash diet recipes pdf,dash diet recipes dinner,dash diet recommendations,dash diet recipes breakfast,dash diet rules,dash diet recipes for weight loss,dash diet restaurants,dash diet recipe book,recipes for dash diet,reddit dash diet,risks of dash diet,racgp dash diet,renal dash diet,ready to give the dash diet a go,rice dash diet,rye bread dash diet,rules of dash diet,what is the dash diet,dash diet snacks,dash diet sample menu,dash diet stands for,dash diet sodium,dash diet shopping list,dash diet soup recipes,dash diet servings,dash diet spanish,dash diet smoothies,dash diet salad dressing,simple dash diet meal plan,sample dash diet,simple dash diet recipes,snacks for dash diet,shopping list for dash diet,slow cooker dash diet recipes,side effects of dash diet,summary of dash diet,salad dressing for dash diet,stop hypertension (dash) diet,dash diet to lower blood pressure,dash diet tracker,dash diet to lower cholesterol,dash diet tacos,dash diet tuna salad,dash diet tips,dash diet taco bell,dash diet tracker app,dash diet turkey burgers,dash diet to stop hypertension,the dash diet,the dash diet plan,the dash diet uk,the dash diet book,the dash diet reviews,the dash diet pdf,the dash diet cookbook,the dash diet for weight loss,the best dash diet cookbook,the mediterranean dash diet,dash diet used for,dash diet uptodate,dash diet us news,dash diet uworld,dash diet usmle,dash diet uk,dash diet uk nhs,dash diet uk meal plans,dash diet upsc,dash diet uk recipes,usda dash diet,uk dash diet,unsalted butter dash diet,unlock food dash diet,uk dash diet recipes,us news and world report dash diet,uptodate dash diet,uk dash diet book,understanding the dash diet,uk healthcare dash diet,dash diet vs mediterranean diet,dash diet vegetarian,dash diet vs keto,dash diet vegetables,dash diet versus mediterranean diet,dash diet vegan,dash diet vs weight watchers,dash diet video,dash diet vs paleo,dash diet vs mind diet,vegetarian dash diet,vegan dash diet,vegan dash diet meal plan,vegan dash diet recipes,vegetarian dash diet pdf,vegetarian dash diet dinner recipes,vegetables for dash diet,va dash diet,vermont dash diet,vegan dash diet cookbook,dash diet what is it,dash diet what does it stand for,dash diet weekly menu,dash diet wikipedia,dash diet weight loss results,dash diet website,dash diet what to eat,dash diet weight watchers,dash diet whole grains,what is the dash diet plan,what does dash diet stand for,what is the dash diet uk,what is dash diet for weight loss,what is the dash diet australia,what is dash diet definition,what is the best dash diet cookbook,what is the dash diet for diabetes,what is dash diet food list,x diet plan,dash-style diet,x diet,dash diet yogurt,dash diet youtube,dash diet younger you pdf,dash diet yogurt brands,diet dash yang benar,dash diet can you eat eggs,dash diet recipes youtube,dash diet reach your ideal weight,dash diet what can you eat,youtube dash diet,youtube dash diet recipes,yogurt on dash diet,what can you eat on the dash diet,what do you eat on the dash diet,can you eat potatoes on dash diet,what foods can you eat on the dash diet,can you drink alcohol on dash diet,dash diet zucchini recipes,dash diet zucchini lasagna recipe,dash diet zucchini bread,dash diet stuffed zucchini,dash diet sample menu for weight loss,dieta dash książka z przepisami,dieta dash z niskim ig,przepisy z diety dash,is there an app for dash diet,dash diet plan for hypertension,dash diet plan indian,dash diet plan uk,dash diet plan menu,dash diet plan for cholesterol,dash diet plan for diabetes,dash diet plan 1200 calories,dash diet plan for kidney disease,0- diet,0 sugar diet plan,dash) diet,dash diet 1200 calories,dash diet 1600 calories,dash diet 1500 calories,dash diet 1800 calories,dash diet 1500 mg sodium,dash diet 1200 calorie meal plan,dash diet 14 day meal plan,dash diet 101,dash diet 1 week meal plan,dash diet 1700 calories,1 500 calorie dash diet menu,1 200 calorie dash diet menu,1200 calorie dash diet,1600 calorie dash diet,1400 calorie dash diet,14 day dash diet meal plan,1 week dash diet menu,1500 calorie dash diet plan,1800 calorie dash diet meal plan,1500 calorie dash diet menu pdf,dash diet 2023,dash diet 2 week meal plan,dash diet 2000 calories,dash diet 2 week start,dash diet 2023 for beginners,dash diet 28 day meal plan,dash diet 2600 calories,dash diet 2500 calories,dash diet 2000 calorie menu,dash diet 2200 calorie meal plan,28 day dash diet,2 week dash diet menu,2000 calorie dash diet meal plan,2000 calorie dash diet,27 days of dash diet recipes,21 day dash diet meal plan,2 week dash diet plan,2 week dash diet,dash diet 30 day meal plan,dash diet 3 day meal plan,dash diet 3000 calories,dash diet 30 minute cookbook,dash diet 3 minerals,dash diet for stage 3 kidney disease,is the dash diet a good diet,what does the dash diet look like,who is the dash diet for,30 day dash diet meal plan,365 days of dash diet recipes pdf,30 day dash diet menu,30 day dash diet,3 day dash diet,eating well 30 day dash diet,dash diet for weight loss,dash diet for kidney disease,dash diet for pcos,dash diet for hypertension pdf,dash diet for prediabetes,dash diet for cholesterol,dash diet for beginners,dash diet for gout,4 components of the dash diet,are bananas on the dash diet,dash diet 5 day meal plan,dash diet over 50,how long before dash diet works,how effective is the dash diet,dash diet 5 day menu plan,dash diet goals,what does dash stand for in dash diet,5-ingredient dash diet recipes,5 day dash diet plan,5 star dash diet recipes,what are 5 components of the dash diet,what is on the dash diet,what is the d.a.s.h. diet,7 day dash diet meal plan,dash sample diet,dash diet 7 day meal plan,dash diet 75 hard,dash diet 7 day menu,dash diet menu,7 day dash diet grocery list,dieta dash cardápio 7 dias,dieta dash 7 dias,dash diet dos and don'ts,1 800 calorie dash diet menu,dash diet serving sizes,dash diet reviews weight loss,dash diet weight loss solution phase 1,dash diet weight loss solution,9 day diet,what is the dash diet eating plan,9-5 diet,dash diet food list 2021,what is the dash diet for weight loss