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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.
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.
The diet is high in the essential nutrients, calcium, magnesium, and potassium.
The complete and up-to-date Dash eating plan can be found on the US Government site http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/.
This contains a completely downloadable eating plan to follow.
Low Sodium recipes can be found here.
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. In fact, results would happen within as little as 2 weeks.
Does anybody know how to follow the DASH diet without loosing weight??? I am already skinny, and now that I’ve started the DASH diet am loosing weight that I can’t afford to loose!
I need a low sodium diet for mieneres disease gonna try to follow this diet
I have been on this diet for 4 days and I see
alot of improvement. I have more energy and
I feel better and my blood pressure is declining
I am determine to continue along with drinking
a lot of water. Please I’d like to receive further reccommendation. I usually walk with my son and
my puddle three laps around the lake in our
Southern Maryland community.
Thanks
Sincerely,
Delores Onianwah
I’ve been on this diet for two years now. There’s plenty of food and variety, and best of all, it has kept my blood pressure at a point that doesn’t require medication, so it’s achieving the aim my doctor and I had in my following it.
Great thing!