Hypertension Dash Diet Food List

Dash diet food list and serving sizes here is a complete food list including portion sizes that you can use to create a dash meal plan. By following the dash diet you may be able to reduce your blood pressure by a few points in just two weeks. The dash diet doesn t list specific foods to eat.

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Read more on diet to lower blood pressure.

Hypertension dash diet food list. Potassium helps to reduce the effects of sodium on. 7 8 daily servings vegetables. List of foods for dash diet. Over time the top number of your blood pressure systolic blood pressure could drop by eight to 14.

Serving suggestions for the dash diet include. The dash diet suggests getting. 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. Instead it recommends specific servings of different food groups.

Hypertension is one of the primary risk factors for heart disease. The dash diet is an excellent dietary pattern for overall good health. 4 5 daily servings fruits. The heart healthy dash diet has been proven to reduce high blood pressure hypertension.

The number of servings you can eat depends on how many calories you consume. The dash diet offers an eating plan with specific daily and weekly recommendations for each food group along with specifications for sodium and potassium intake in order to combat hypertension. Following the dash diet for two weeks can lower your systolic blood pressure the top number of a blood pressure reading by 8 14 points. Aim for a maximum of 2 000 calories a day.

Be sure to pick and choose the foods you enjoy eating most as this will not only help you stick the diet better but also makes it more likely to become a lifestyle change for the long haul. It s light on red meat and sugar and heavy on naturally fiber rich whole foods. The daily servings for each food group has been listed below except for nuts seeds and beans which are listed according to weekly servings. Continued staying on the dash diet.

The list of dash diet foods allowed concentrates on limiting sodium intake consuming a variety of vegetables to attain appropriate nutrition and controlling the food amount in each meal. Do not exceed 2 300mg of sodium daily 1 500mg sodium for the lower sodium dash diet. 4 5 daily servings low fat or fat free dairy products. The dash diet features menus with plenty of vegetables fruits and low fat dairy products as well as whole grains fish poultry and nuts.

The dash diet is rich in potassium with a recommended target amount of 4700 milligrams each day. You can see dash is the abbreviation of dietary approaches to stop hypertension. The dash diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure such as potassium calcium and magnesium.

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