DASH diet: Sample menus - Mayo Clinic
May 31, 2023 · The DASH diet helps people lower salt, which contains sodium, in diets. The diet is also rich in nutrients that help lower blood pressure. These include potassium, calcium, magnesium, protein and fiber. Vegetables, fruits and whole grains are the basis of the DASH diet.
The DASH eating plan requires no special foods and has no hard-to-follow recipes. 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.
DASH Eating Plan - NHLBI, NIH
Dec 29, 2021 · The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends: Eating vegetables, fruits, and whole grains. Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.
The DASH diet (or “Dietary Approaches to Stop Hypertension”) has been shown to be the most effective diet to lower blood pressure. The DASH diet is rich in fruits, vegetables and dairy. The diet limits red meat, fried foods and refined grains. All vegetables! Try carrots, broccoli, cabbage, cauliflower, onions, eggplant, asparagus, zucchini ...
DASH Diet Menu | National Kidney Foundation
Aug 12, 2014 · Sample DASH Diet Menu includes balanced meals like pumpkin pancakes, pasta salad, and chicken salad wraps. Emphasizes low sodium, potassium, and balanced nutrients.
The DASH Diet: A Complete Overview and Meal Plan - Healthline
May 13, 2024 · The DASH diet is often recommended to treat high blood pressure. Here is a detailed overview of what it is, who should try it and how to do it.
How It Works. Eat fresh, healthy foods. Enjoy plenty of fresh fruits and vegetables. Select a rainbow of colors. Include low-fat or fat-free dairy products, whole grain foods, fish, poultry and nuts. Limit sodium (salt) Limit your sodium to no more than 2,300 mg per day.
This booklet, based on the DASH research findings, tells how to follow the DASH eating plan and reduce the amount of sodium you consume. It offers tips on how to start and stay on the eating plan, as well as a week of menus and some recipes. The menus and recipes are given for two levels of daily sodium consumption—
If you have type 2 diabetes, the best way to lower or prevent high blood pressure is with changes to your diet. These changes will help: eat a low-sodium diet. get plenty of fruits and veggies. eat low-fat dairy foods. This diet also will make sure that you get enough minerals.
DASH Eating Plan. The Dietary Approaches to Stop Hypertension (DASH) eating plan is a way of eating that helps reduce high blood pressure. It is full of fruits, vegetables, and fat-free or low-fat dairy. This eating plan also includes whole grain foods, fish, poultry, and nuts.