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   What is the DASH diet for hypertension?

   • The DASH diet for hypertension was developed in the late 1990s. Researchers believed that rather than cutting out or adding one particular food or food group to lower blood pressure, it would be more effective if people ate a diet that combined blood pressure-lowering foods.

   DASH Diet Foods for High Blood Pressure (Hypertension) - WebMD

   www.webmd.com/hypertension-high-blood-pressure/dash-diet

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   What is a DASH diet & how does it work?

   • DASH stands for Dietary Approaches to Stop Hypertension. It is a healthy-eating plan that's designed to help treat or prevent high blood pressure. The DASH diet helps people lower salt, which contains sodium, in diets. The diet is also rich in nutrients that help lower blood pressure. These include potassium, calcium, magnesium, protein and fiber.

   DASH diet: Sample menus - Mayo Clinic

   www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20047110

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   What is a DASH Eating Plan?

   • The DASH eating plan is just one key part of a heart-healthy lifestyle, and combining it with other lifestyle changes such as physical activity can help you control your blood pressure and LDL-cholesterol for life. To help prevent and control high blood pressure: Be physically active. Maintain a healthy weight. Limit alcohol intake.

   Living with the DASH Eating Plan | NHLBI, NIH

   www.nhlbi.nih.gov/education/dash/living-with-dash

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   What is a dah diet?

   • DASH, which builds nutrient-dense meals around whole grains, low-fat dairy products, vegetables, and fruits, and includes fish... The DASH eating plan, also known as the DASH diet, is a flexible and balanced eating plan that helps create a heart-healthy eating pattern for life.

   DASH Eating Plan | NHLBI, NIH

   www.nhlbi.nih.gov/education/dash-eating-plan

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2. www.mayoclinic.org › dash-diet › art-20047110DASH diet: Sample menus - Mayo Clinic

   www.mayoclinic.org › dash-diet › art-20047110

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   May 31, 2023 · The DASH diet helps people lower salt, which contains sodium, in diets. The diet is also rich in nutrients that help lower blood pressure. These include potassium, calcium, magnesium, protein and fiber. Vegetables, fruits and whole grains are the basis of the DASH diet.

3. www.healthline.com › nutrition › dash-dietThe DASH Diet: A Complete Overview and Meal Plan - Healthline

   www.healthline.com › nutrition › dash-diet

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   Breakfast: 1 cup (90 grams) of oatmealwith 1 cup (240 ml) of skim milk, 1/2 cup (75 grams) of blueberries and 1/2 cup (120 ml) of fresh orange juice.

   Snack:1 medium apple and 1 cup (285 grams) of low-fat yogurt.

   Lunch:Tuna and mayonnaise sandwich made with 2 slices of whole-grain bread, 1 tablespoon (15 grams) of mayonnaise, 1.5 cups (113 grams) of green salad and 3 ounces (80 grams) of canned tuna.

   Snack: 1 medium banana.

   See full list on healthline.com

   Breakfast:2 slices of whole-wheat toast with 1 teaspoon (4.5 grams) of margarine, 1 tablespoon (20 grams) of jelly or jam, 1/2 cup (120 ml) of fresh orange juice and 1 medium apple.

   Snack:1 medium banana.

   Lunch:3 ounces (85 grams) of lean chicken breast with 2 cups (150 grams) of green salad, 1.5 ounces (45 grams) of low-fat cheese and 1 cup (190 grams) of brown rice.

   Snack:1/2 cup (30 grams) of canned peaches and 1 cup (285 grams) of low-fat yogurt.

   See full list on healthline.com

   Breakfast:1 cup (90 grams) of oatmeal with 1 cup (240 ml) of skim milk and 1/2 cup (75 grams) of blueberries. 1/2 cup (120 ml) of fresh orange juice.

   Snack:1 medium orange.

   Lunch:2 slices of whole-wheat bread, 3 ounces (85 grams) of lean turkey, 1.5 ounces (45 grams) of low-fat cheese, 1/2 cup (38 grams) of green salad and 1/2 cup (38 grams) of cherry tomatoes.

   Snack: 4 whole-grain crackers with 1.5 ounces (45 grams) of cottage cheeseand 1/2 cup (75 grams) of canned pineapple.

   See full list on healthline.com

   Breakfast: 1 cup (90 grams) of oatmeal with 1 cup (240 ml) of skim milk and 1/2 cup (75 grams) of raspberries. 1/2 cup (120 ml) of fresh orange juice.

   Snack:1 medium banana.

   Lunch:Salad made with 4.5 ounces (130 grams) of grilled tuna, 1 boiled egg, 2 cups (152 grams) of green salad, 1/2 cup (38 grams) of cherry tomatoes and 2 tablespoons (30 ml) of low-fat dressing.

   Snack: 1/2 cup (30 grams) of canned pears and 1 cup (285 grams) of low-fat yogurt.

   See full list on healthline.com

   Breakfast: 2 boiled eggs, 2 slices of turkey baconwith 1/2 cup (38 grams) of cherry tomatoes, 1/2 cup (80 grams) of baked beans and 2 slices of whole-wheat toast, plus 1/2 cup (120 ml) of fresh ora...

   Snack:1 medium apple.

   Lunch:2 slices of whole-wheat toast, 1 tablespoon of low-fat mayonnaise, 1.5 ounces (45 grams) of low-fat cheese, 1/2 cup (38 grams) of salad greens and 1/2 cup (38 grams) of cherry tomatoes.

   Snack:1 cup of fruit salad.

   See full list on healthline.com

   Breakfast: 2 slices of whole-wheat toast with 2 tablespoons (40 grams) of peanut butter, 1 medium banana, 2 tablespoons (16 grams) of mixed seeds and 1/2 cup (120 ml) of fresh orange juice.

   Snack:1 medium apple.

   Lunch: 3 ounces (85 grams) of grilled chicken, 1 cup (150 grams) of roasted vegetables and 1 cup (190 grams) couscous.

   Snack:1/2 cup (30 grams) of mixed berries and 1 cup (285 grams) of low-fat yogurt.

   See full list on healthline.com

   Breakfast:1 cup (90 grams) of oatmeal with 1 cup (240 ml) of skim milk, 1/2 cup (75 grams) of blueberries and 1/2 cup (120 ml) of fresh orange juice.

   Snack:1 medium pear.

   Lunch: Chicken salad made with 3 ounces (85 grams) of lean chicken breast, 1 tablespoon of mayonnaise, 2 cups (150 grams) of green salad, 1/2 cup (75 grams) of cherry tomatoes, 1/2 tablespoon (4 gr...

   Snack:1 banana and 1/2 cup (70 grams) of almonds.

   See full list on healthline.com

   The DASH diet is a plant-based diet that helps lower blood pressure and reduce the risk of heart disease, diabetes, and cancer. Learn what to eat, how much, and why, with a sample meal plan and tips.

   See full list on healthline.com

   • Author: Helen West, RD

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5. www.mayoclinic.org › healthy-lifestyle › nutritionDASH diet: Healthy eating to lower your blood pressure

   www.mayoclinic.org › healthy-lifestyle › nutrition

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   May 25, 2023 · The DASH diet is a healthy-eating plan designed to help prevent or treat high blood pressure, also called hypertension. It also may help lower cholesterol linked to heart disease, called low density lipoprotein (LDL) cholesterol.

   • Drinking too much alcohol can increase blood pressure. The Dietary Guidelines for Americans recommends that men limit alcohol to no more than two d...
   • While the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier food choices.T...
   • The foods at the core of the DASH diet are naturally low in sodium. So just by following the DASH diet, you're likely to reduce your sodium intake....
   • Try these strategies to get started on the DASH diet: 1. Change gradually. If you now eat only one or two servings of fruits or vegetables a day, t...

6. www.nhlbi.nih.gov › education › dash-eating-planDASH Eating Plan | NHLBI, NIH

   www.nhlbi.nih.gov › education › dash-eating-plan

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   Dec 29, 2021 · DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It provides daily and weekly nutritional goals for vegetables, fruits, whole grains, dairy, protein, fat, and sodium.

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     What is the DASH Diet? What Can You Eat on the Dash Diet? A Doctor Explains

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     A Dietitian Explains the DASH Diet | You Versus Food | Well+Good

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     Dash Diet Meal Plan Guidelines

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8. health.clevelandclinic.org › dash-diet-what-is-itDASH Diet: What Is It, Meal Plans and Recipes

   health.clevelandclinic.org › dash-diet-what-is-it

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   Apr 30, 2024 · Lots of diet plans have come and gone, but the DASH diet is here to stay. Dive into what the DASH diet is and how you can use it to boost your health.

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9. www.webmd.com › dash-dietDASH Diet Foods for High Blood Pressure (Hypertension) - WebMD

   www.webmd.com › dash-diet

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   Apr 4, 2024 · The DASH diet has been proven to help lower blood pressure levels in many people and may also help in weight loss. DASH Diet FAQs. Can you lose weight on a DASH diet?

10. www.nhlbi.nih.gov › education › dashLiving with the DASH Eating Plan | NHLBI, NIH

    www.nhlbi.nih.gov › education › dash

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    Dec 29, 2021 · Learn how to follow the DASH eating plan to lower blood pressure and cholesterol, control sodium and calories, and plan meals with potassium-rich foods. Find out how to shop, cook, and eat out with the DASH Eating Plan: Healthy Eating, Proven Results.