DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends. Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,calorie-a-day diet. This study included adults, some with and some without confirmed high blood pressure. The study compared three diets, each containing 3, milligrams mg of sodium per day. The study provided all foods and beverages to participants for eight weeks. None of the diets were vegetarian or used specialty foods. After two weeks, participants who added fruits and vegetables to a typical American diet or those on the DASH diet had lower blood pressure than those who followed a typical American diet alone. However, the participants on the DASH diet had the greatest effect of lowering their high blood pressure.
Table 1. Give today. Nutrition, Metabolism and Cardiovascular Diseases. The DASH diet plan. Department of Health and Human Services and U. The DASH diet plan includes the following. Gluten-free diet Glycemic index diet Gout diet: What’s allowed, what’s not Grocery store secret: Shop the perimeter Slide show: Heart-healthy eating after acute coronary syndrome How plant-based food helps fight cancer Improve brain health with the MIND diet Intermittent fasting Is gluten-free a healthy way to eat? The exception is sodium. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing. Overweight and Obesity.
A change in overall diet pattern that emphasises fruits, vegetables and low-fat dairy products, and which includes whole grains, fish, poultry and nuts but limits saturated fat, red meat, sweets and sugar-containing beverages. The dietary changes result in a reduced consumption of sodium and an increased consumption of potassium, calcium and magnesium compared with a typical Australian diet. However, the DASH diet does not emphasise olive oil and fish and does not include wine. The DASH diet has been rated the best diet for overall health and wellness for the past 5 years in a row. Reduction of blood pressure. After this initial reduction the blood pressure is maintained rather than reduced further. Effects are more pronounced in people who are hypertensive rather than normotensive. The DASH diet plan includes the following. Table 1. Referral to a dietitian is recommended for tailored advice and ongoing follow-up.