What is the Dash Diet?

The diet to stop high blood pressure (DASH) is a diet plan rich in fruits, vegetables, whole grains, fish, chicken, nuts, legumes, and low-fat dairy products. These foods are rich in important nutrients such as potassium, magnesium, calcium, fiber, and protein. this

 The DASH diet contains less salt and sugar than a typical American diet and may lower blood pressure. The Dash Diet avoids sweets, sweet drinks, oils, lean meats, and processed meats.

 Women who followed the DASH diet for several years had a reduced risk of coronary artery disease and stroke.

 To get started on the DASH diet, follow these suggestions (based on 2,000 calories per day):

 Cereals: 78 daily servings (serving sizes: 1 slice of bread, 1/2 cup cooked rice or pasta, 1-ounce dry grains)

 Vegetables: 45 daily servings (1 cup raw leafy greens, 1/2 cup cooked vegetables)

 Fruits: 45 daily servings (1 medium fruit, 1/2 cup fresh or frozen fruit, 1/4 cup dried fruit, 6 ounces juice)

 Low-fat or nonfat dairy: 23 daily servings (8 ounces of milk, 1 cup of yogurt, 1.5 ounces of cheese)

 Lean meat, poultry, and fish: 2 servings or less per day (3 ounces of cooked meat, poultry, or fish)

 Nuts, seeds, and legumes: 45 servings per week (1/3 cup nuts, 2 tablespoons seeds, 1/2 cup cooked dried beans or peas)

 Fats and oils: 23 daily servings (1 teaspoon of vegetable oil or soft margarine, 1 tablespoon of low-fat mayonnaise, 2 tablespoons of light salad dressing)

 Desserts: Less than 5 servings per week. (1 tablespoon of sugar, jelly, or jam)

 Ask your doctor or dietitian to help you get started on the DASH diet. They can tell you how many calories you need each day to maintain or gain healthy weight. Then they can help you plan meals with foods you love those meet DASH guidelines.

 Other ingredients to avoid

 You already know how salt invades many packaged foods. But that's not all you need to remember when monitoring your blood pressure.

 Candy

 Sugar often adds calories with little or no nutritional value. But the white ones are agave, sucrose, high fructose corn syrup, honey, sugar honey, brown sugar, turbinado, raw sugar, maple syrup, palm sugar, malt syrup, and pancake syrup, juice concentrate, and others. Also known by name and dextrose. remember this

 4-5 grams of sugar is equal to one teaspoon. The American Heart Association recommends that most adult women do not exceed 6 teaspoons (20 grams) per day and adult men 9 teaspoons (36 grams). For comparison, a can of soda contains up to 40 grams (about 10 teaspoons) of sugar.

 Nitrate Sodium nitrate is the most commonly used preservative for salty processed meats such as bacon and deli meats. Studies show that too many of these ingredients can increase your risk of heart disease and cancer.

 Whenever possible, choose fresh lean meats and seafood over processed meats.

 Partially hydrogenated oil (trans fat)

 Trans fat is associated with heart disease and insulin resistance. Studies have shown that trans fats are the most dangerous of all dietary fats, especially if you are overweight.