Dash diet printable

It is a healthy-eating plan that's designed to help treat or prevent high blood pressure. The DASH diet helps people lower salt, which contains sodium, in diets.

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. DASH Dietary Approaches to Stop Hypertension is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. This plan recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets. When following the DASH eating plan, it is important to choose foods that are: Low in saturated and trans fats Rich in potassium, calcium, magnesium, fiber, and protein Lower in sodium.

Dash diet printable

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Here are sample menus to get you started. The menus are based on a diet of 2, calories or less each day.

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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. DASH Dietary Approaches to Stop Hypertension is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. This plan recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets. When following the DASH eating plan, it is important to choose foods that are: Low in saturated and trans fats Rich in potassium, calcium, magnesium, fiber, and protein Lower in sodium. Eat this: vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils. Limit this: fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake. DASH, which builds nutrient-dense meals around whole grains, low-fat dairy products, vegetables, and fruits, and includes fish Read more.

Dash diet printable

It is a healthy-eating plan that's designed to help treat or prevent high blood pressure. 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.

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Price Transparency. Healthy Lifestyle Nutrition and healthy eating. Financial Services. Gluten sensitivity and psoriasis: What's the connection? The menus are based on a diet of 2, calories or less each day. Eat this: vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Get the Mayo Clinic app. March 30, To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

In fact, the number of people with high blood pressure has doubled in the last 40 years — a serious health concern, as high blood pressure is linked to a higher risk of conditions such as heart disease, kidney failure and stroke 1 , 2. As diet is thought to play a major role in the development of high blood pressure, scientists and policymakers have engineered specific dietary strategies to help reduce it 3 , 4.

March 30, Click here for an email preview. Here are sample menus to get you started. DASH, which builds nutrient-dense meals around whole grains, low-fat dairy products, vegetables, and fruits, and includes fish But it also includes foods that are good sources of calcium, protein or other nutrients:. News Network. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Supplier Information. Make your tax-deductible gift and be a part of the cutting-edge research and care that's changing medicine.