The Dietary Approach to Stop Hypertension (DASH) diet is a great way to lower blood pressure and the risk of heart disease. The diet focuses on reducing sodium intake and providing the appropriate amount of nutrients. With lifestyle changes like diet and exercise we can often reverse high blood pressure without the use of medication. Sometimes we think of “going on a diet” as a short-term way to lose weight. However, following a healthy diet has its greatest benefit when it is adopted as a part of our everyday life. The D.A.S.H diet could offer you a lifetime of health benefits without making you feel hungry or completely denying you most of the foods you love. Here is a brief breakdown of portion recommendations within the D.A.S.H. Diet.
Grains: 6-8 Servings per day
Examples of 1 serving: 1 slice of whole-grain bread
1 oz. of dry cerealca
½ cup of cooked cereal, rice, or pasta
Vegetables: 4 to 5 servings per day
Examples of 1 serving: 1 cup of raw leafy greens
½ cup of cooked or raw vegetables
Fruits: 4 to 5 servings per day
Examples of 1 serving: 1 medium fruit
½ cup of fresh or frozen fruit
4 oz. of juice
Dairy: 2 to 3 servings per day
Examples of 1 serving: 1 cup milk
1 cup yogurt
1 and ½ oz. cheese
Lean meat, poultry, or fish: 6 or fewer servings per day
Examples of 1 serving: 1 egg
1 oz. cooked lean meat
Nuts, seeds, legumes: 4 to 5 servings per week
Examples of 1 serving: 1/3 cup of nuts
½ cup cooked beans
Fats and Oils: 2 to 3 servings per day
Examples of 1 serving: 1 teaspoon of margarine
2 tablespoons of salad dressing
Sweets: 5 or fewer servings per week
Examples of 1 serving: 1 tablespoon of sugar
½ cup of sorbet
Limit Alcohol and Caffeine: Both raise blood pressure
Click on the links below for more information and other strategies for lowering blood pressure and preventing heart disease:
Blood Pressure Guide
http://www.nhlbi.nih.gov/files/docs/public/heart/hbp_low.pdf
Nutrition
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp#.VrDjfbIrKUk
Strategies to Limit Salt Intake:
http://sodiumbreakup.heart.org/change-your-salty-ways-in-21-days/?utm_source=HL&utm_medium=Website&utm_term=HL&utm_content=DesktopWidget&utm_campaign=SodiumBreakup
Grocery Shopping
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Try-These-Tips-for-Heart-Healthy-Grocery-Shopping_UCM_001884_Article.jsp#.VrDkMbIrKUk
Recipes
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Recipes/Heart-Healthy-Recipes_UCM_465114_RecipeLanding.jsp
Physical Activity
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.VrDnv7IrKUk
If you have any additional questions about how to improve your diet and overall health, feel free to call and speak to one of our Valu-Med pharmacists at 40-741-1200.
