Dash Diet Meal Plan Pdf

Showed that blood pressures were reduced with an eating plan that is low in saturated fat cholesterol and total fat and that emphasizes fruits vegetables and fat-free or low-fat milk and milk products.

Dash diet meal plan pdf. While this is a free site it is paid for by the Oregon Dairy Council. Lunch- 2 servings of grilled turkey breast with baked whole wheat pita bread topped with sliced tomatoes and romaine lettuce. Dash diet meal plan 2000 calories whole-wheat toast.

It is rich in fruits vegetables and fat free or low fat dairy products. This eating planknown as the DASH eating planalso includes whole grain products fish poultry and nuts. 1 cup of low-fat milk or nonfat Greek yogurt.

This eating planknown as the DASH eating planalso includes whole grain products sh poultry and nuts. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium magnesium and calcium nutrients that help lower blood pressure. Reduce sodium and salt in your diet zIncrease fruits vegetables and potassium-rich foods zDecrease total fat saturated fat and cholesterol in your diet.

A systematic review and meta-analysis on observational prospective studies. 12 cup of cooked whole-grains 1 slice of whole-wheat bread or 1 ounce of dry cereal. Dietary Approaches to Stop Hypertension DASH is an eating plan to lower or control high blood pressure.

Lunch- 1 serving of smoked salmon with olive oil and parmesan dressing. The Dietary Approaches to Stop Hypertension DASH eating plan is a way of eating that helps lower high blood pressure. Sweets and added sugars are limited.

The DASH Dietary Approaches to Stop Hypertension eating plan is an acceptable eating pattern for people who have diabetes. If you have high blood pressure also known as hypertension you will benefit from the following guidelines. On the DASH diet youre encouraged to include fruit and vegetables fat-free and low-fat dairy products wholegrains lean meats poultry and fish as well as unsalted nuts and seeds.