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YOUR GUIDE TO Lowering Your Blood Pressure With DASH — How Do I Make the DASH?
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The Complete Beginner's Guide to the DASH Diet
Healthy Lifestyle Nutrition and healthy eating. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. By Mayo Clinic Staff. National Heart, Lung, and Blood Institute. Saneei P, et al. A systematic review and meta-analysis on randomized controlled trials. Nutrition, Metabolism and Cardiovascular Diseases. Your guide to lowering your blood pressure with DASH: A week with the DASH eating plan.
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By Gale Schoenle eBook: Cancer of the Cervix What Is Autism Spectrum Cancer of the Larynx Cancer of the Uterus For people with high blood pressure, reducing salt intake significantly affects blood pressure. However, in people with normal blood pressure, the effects of reducing salt intake are much smaller 6 , The theory that some people are salt sensitive — meaning that salt exerts a greater influence on their blood pressure — could partly explain this Eating too little salt has been linked to health problems, such as an increased risk of heart disease, insulin resistance and fluid retention.
However, it's unclear whether there are any benefits to reducing salt intake this low — even in people with high blood pressure In fact, a recent review found no link between salt intake and risk of death from heart disease, despite the fact that lowering salt intake caused a modest reduction in blood pressure However, because most people eat too much salt, lowering your salt intake from very high amounts of 2—2. This target can be achieved easily by reducing the amount of highly processed food in your diet and eating mostly whole foods. The number of servings you can eat depends on how many calories you consume.
Sample menus for the DASH diet
Below is an example of food portions based on a 2,calorie diet. Examples of whole grains include whole-wheat or whole-grain breads, whole-grain breakfast cereals, brown rice, bulgur, quinoa and oatmeal. If you're following the DASH approach, you'll be eating a lot of fruit. Examples of fruits you can eat include apples, pears, peaches, berries and tropical fruits like pineapple and mango.
Dairy products on the DASH diet should be low in fat.
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Examples include skim milk and low-fat cheese and yogurt. Choose lean cuts of meat and try to eat a serving of red meat only occasionally — no more than once or twice a week. These include almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidney beans, lentils and split peas. The DASH diet recommends vegetable oils over other oils. These include margarines and oils like canola, corn, olive or safflower.
It also recommends low-fat mayonnaise and light salad dressing. Added sugars are kept to a minimum on the DASH diet, so limit your intake of candy, soda and table sugar. The DASH diet also restricts unrefined sugars and alternative sugar sources, like agave nectar.
Here's an example of a one-week meal plan — based on 2, calories per day — for the regular DASH diet:. Outside of measured fresh fruit juice portions, this diet recommends you stick to low-calorie drinks like water, tea and coffee. If you're thinking about trying DASH to lower your blood pressure, you might have a few questions about other aspects of your lifestyle. The DASH diet doesn't prescribe specific guidelines for coffee. However, some people worry that caffeinated beverages like coffee may increase their blood pressure.
It's well known that caffeine can cause a short-term increase in blood pressure Furthermore, this rise is greater in people with high blood pressure 34 , For most healthy people with normal blood pressure, 3—4 regular cups of coffee per day are considered safe Keep in mind that the slight rise in blood pressure 5—10 mm Hg caused by caffeine means that people who already have high blood pressure probably need to be more careful with their coffee consumption.