DASH Diet un plan d'alimentation sain tout au long de la vie, à la
If You Are Interested In The DASH Diet, Take This 30 Second Quiz Before You Begin. It Will Create A Custom Meal Plan Just For Your Specific Body Type.
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The following DASH menus allow you to plan healthy, nutritious meals for a week. There are a variety of delicious whole foods that fill you up while fueling your body and lowering your blood pres-sure and cholesterol levels. You'll find plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains and low-fat dairy.
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By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure.
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CHOOSE. Meat, fish, poultry, shellfish, fresh or frozen, cooked without salt. Low sodium tuna or regular tuna that has been rinsed in water and drained. Tofu. Low cholesterol egg substitutes. Healthy Choices® or Right & Light® entrees (Frozen entrees with a starch and vegetable should not exceed 600 mg sodium.) Limit to 1 serving a day:
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1 slice of bread 1/2 - 1 cup dry cereal 1/2 cup cooked rice, pasta or grain. Whole wheat bread and rolls, whole wheat pasta, English mufin, brown rice, pita bread, popcorn, oatmeal, quinoa, unsalted pretzels. 1% Fat or Non-Fat Milk and Dairy Products. 2-3 per Day. 1 cup milk or yogurt. 1 1/2 ounce cheese.
Dieta DASH, la dieta contra la hipertensión
This eating plan—known as the DASH eating plan—also includes whole grain products, fish, poultry, and nuts. It is reduced in lean red meat, sweets, added sugars, and sugar-containing beverages compared to the typical American diet. It is rich in potassium, magnesium, and calcium, as well as protein and fiber. (See box 2
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DASH es la sigla de Dietary Approaches to Stop Hypertension (Enfoques dietéticos para detener la hipertensión). La dieta basada en enfoques dietéticos para detener la hipertensión es un plan de alimentación saludable diseñado para ayudar a tratar o prevenir la presión arterial alta (hipertensión). También puede ayudar a bajar el colesterol asociado a enfermedades cardíacas.
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The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products. The DASH diet also limits salt, also called sodium, to between 1,500 and 2,300 milligrams a day.
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The DASH (Dietary Approaches to Stop Hypertension) eating plan is rich in whole grains, vegetables, fruits, and dairy products that are low in fat and fat-free. The DASH diet approach has been shown to improve health. It helps to lower blood pressure and cholesterol, and is associated with lower risk of several types of cancer, heart disease.
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Following the DASH Eating Plan: Whole wheat or whole grain versions of breads, rolls, pasta, English muffin, pita bread, bagel, or breakfast cereals. Grits, oatmeal, brown rice, unsalted pretzels, air popped popcorn. Fat-free (skim) or low-fat (1%) milk or butter milk. Fat-free, low-fat, or reduced fat cheese, fat-free, low-fat, or regular.
Dieta DASH
Puede seguir la dieta DASH si desea prevenir la presión arterial alta. También le puede ayudar a perder el peso extra. La mayoría de las personas pueden beneficiarse de una reducción de la ingesta de sodio a 2300 mg al día. Su proveedor de atención médica puede sugerirle que reduzca a 1500 mg al día si usted: Ya sufre de presión.
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de niveles de 2,3 g en la DASH normal y de 1,5 g en la DASH baja en sodio, y aumentar el contenido en potasio, calcio y magnesio, minerales que potencialmente consiguen mejorar la hipertensión. La dieta DASH enfatiza los alimentos ricos en calcio, potasio, magnesio y fibra que, al combinarse, ayudan a disminuir la presión arterial.
Dieta DASH para controlar la hipertensión arterial Nutrición y Salud
High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke.. Foods in the DASH diet are rich in the minerals 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 limits foods that are high in salt, also called sodium.
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The DASH study had 27% of calories as fat, including fat in or added to foods Sweets and added sugars 0 5 or fewer per week ≤2 1 T sugar 1 T jelly or jam 1⁄ 2 cup sorbet, gelatin 1 cup lemonade Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar Sweets should be low in fat
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The diet limits the following: Fatty meats, such as beef, pork and lamb. Full-fat dairy products. Tropical oils, such as coconut and palm oils. Sweets and sugar-sweetened drinks. To help you get started with the DASH diet eating plan, here are three days of menus based on the DASH diet. Use these menus as a basis for your own healthy meal planning.
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Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas. Rich sources of energy, magnesium, potassium, protein, and fiber. Nuts, seeds, and legumes 4-5 per servings per week. 1/3 cup or 1 1/2 oz nuts or seeds. 2 Tbsp peanut butter.
