1 roasted fish fillet with potato, tomato, onion and a dash of olive oil. When you reduce your intake of sodium and follow the DASH diet sample menus, you can see results in as little as two weeks. Chocolate-Banana Protein Smoothie View Recipe Red lentils give this smoothie a plant-based protein boost. A more natural diet facilitates the digestive process and allows food to pass. What is the DASH diet The DASH dietDietary Approaches to Stop Hypertensionis a nutrition plan that promotes heart-healthy foods. ![]() So there is a great deal of room for improvement. The Dash Diet requires the person to eat four to five servings of fruit, four to five servings of vegetables, and two to three servings of low-fat dairy (fat is limited to less than 25 percent. The average woman consumes 3300 milligrams daily. The DASH diet emphasizes meals rich in fruits, vegetables, whole grains, legumes, nuts, seeds, low-fat dairy and lean proteins while also cutting back on salt and processed goods, per the Cleveland Clinic. The average man in the United States consumes 4200 milligrams of salt per day. You will lower your blood pressure by reducing your salt intake. It is recommended that this be level is the one that people should try to achieve. 1/2 cup cooked cereal, rice or pasta (preferably whole grain). has excellent sample menus for breakfast, lunch, snacks, and dinner. Examples of single servings for each food group are listed below. A note about serving sizes Serving sizes in the DASH diet may not be like those of other eating plans. According to the Institute of Medicine this amount is an adequate intake level. Following are examples of what a single serving is. ![]() This is the highest acceptable level of daily salt consumption as determined by National High Blood Pressure Education Program.ġ500 milligrams is the second level of daily salt consumption. Snack Options Half (8 inch/20 cm) whole-wheat pita bread with 1 tbsp (15 mL) hummus 1 medium-sized fruit (apple or orange) Quarter serving of Fruit and Feta. ![]() By following this diet and reducing your salt intake you will be able to lower your high blood pressure or prevent high blood pressure in the future.ĭASH diet sample menus are created with two safe levels of salt consumption. DASH is an acronym for Dietary Approaches to Stop Hypertension.
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