DASH Diet

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DASH (Dietary Approached to Stop Hypertension) Diet is based on a research which showed that a dietrich in vegetables, fruits and low stout dairy foods combined with lesser saturated and total stout could considerably lower the blood pressure. This diet is recommended by the National Heart, Lung and Blood Institute (NHLBI). This diet is recommended not only to those with high blood pressure but also to those people who don’t have problems with high blood pressure. Blood pressure reduction also reduces risk in coronary artery disease and stroke by 15% and 27% respectively.

DASH Diet for high blood pressure

High blood pressure is known as a silent killer since it has no signs or symptoms. Because of this, National Heart, Lung and Blood Institute (NHLBI) conducted a study by looking at the effects of a diet rich in magnesium, potassium and calcium foods on blood pressure levels.

DASH Diet Plot

Food group Serving sizes Daily servings
whole grains 1 slice bread, 1 oz. dry cereal, ½ cup cooked rice, pasta, or cereal 6 to 8
vegetables 1 cup raw leafy vegetable, ½ cup cut-up raw or cooked vegetable, ½ cup vegetable juice 4 to 5
Fruits 1 medium fruit, ¼ cup dried fruit, ½ cup fresh, frozen, or canned fruit, ½ cup fruit juice 4 to 5
Stout-free or low stout milk and other milk products 1 cup milk or yogurt, 1 ½ oz cheese 2 to 3
Lean meat, fish and poultry 1 oz cooked meats, poultry, or fish 1 egg 6 or less
seeds, nuts and legumes ½ cup or 1½ oz nuts 2 Tbsp peanut butter, 2 Tbsp or ½ oz seeds, ½ cup cooked legumes (dry beans and peas) 4 to 5 in a week
oils and fats 1 tsp soft margarine, 1 tsp vegetable oil, 1 Tbsp mayonnaise, 2 Tbsp salad dressing 2 to 3
sweets 1 Tbsp sugar, 1 Tbsp jelly or jam, ½ cup sorbet, gelatin 1 cup lemonade 5 or less in a week

DASH Diet Menu

One example of a breakfast menu for DASH diet is:

  • 1 cup skimmed milk
  • 1 cup cornflakes with 1 tsp of sugar
  • 1 banana
  • Half cup of orange juice
  • A slice of whole wheat bread with 1 tbsp of jam

Recommended snacks included a quarter cup of dried apricots, 1.5 oz of mixed nuts and 1 cup of low stout yogurt.

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