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

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   May 25, 2023 · The number of servings depends on daily calorie needs. Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet: Grains: 6 to 8 servings a day. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal. Vegetables: 4 to 5 servings a day.

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

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   Oct 17, 2018 · 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 it works for your health.

   • Author: Helen West, RD

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

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   May 31, 2023 · The diet limits the following: Fatty meats, such as beef, pork and lamb. Full-fat dairy products. Tropical oils, such as coconut and palm oils. Sweets and sugar-sweetened drinks. To help you get started with the DASH diet eating plan, here are three days of menus based on the DASH diet. Use these menus as a basis for your own healthy meal planning.

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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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     What is the DASH Diet?

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

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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.

   • Fruit: 4-5
   • Meats, poultry, and fish: 6 or less

   • Grains: 6-8
   • Vegetables: 4-5

7. www.verywellhealth.com › dash-diet-7487469DASH Diet: Benefits, Food List, and What to Avoid

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   May 12, 2023 · The DASH diet is a nutritional intervention for lowering blood pressure and preventing chronic diseases. Learn how it works, what to eat or avoid, and how it compares to the Mediterranean diet.

   • Author: Colleen Doherty, MD

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

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   Apr 30, 2024 · The DASH eating plan (or DASH diet) has been around for decades because it has solid science to prove that it works. Advertisement Cleveland Clinic is a non-profit academic medical center.

9. People also ask

   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 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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   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 should I eat if I'm on a DASH diet?

   • When following the DASH eating plan, it is important to choose foods that are: Eat this: vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils. Limit this: fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake.

   DASH Eating Plan | NHLBI, NIH

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

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   How much food should you eat a day on a DASH diet?

   • Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet: Grains: 6 to 8 servings a day. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal. Vegetables: 4 to 5 servings a day.

   DASH diet: Healthy eating to lower your blood pressure

   www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

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   How can I adapt my diet to dash?

   • You can adapt your current diet to the DASH guidelines by doing the following: Eat more vegetables and fruits. Swap refined grains for whole grains. Choose fat-free or low fat dairy products. Choose lean protein sources like fish, poultry, and beans. Cook with vegetable oils. Limit your intake of foods high in added sugars, like soda and candy.

   The DASH Diet: A Complete Overview and Meal Plan - Healthline

   www.healthline.com/nutrition/dash-diet

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

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    Apr 4, 2024 · Learn how the DASH diet can help lower your blood pressure by eating more fruits, vegetables, whole grains, low-fat dairy, fish, poultry, and nuts. Find out what foods to limit or avoid, and how to start and stay on the DASH diet.