Excess body weight is related closely with increased blood
pressure. So weight reduction reduces blood pressure in a large portion
of people who have high blood pressure and are more than 10% above ideal
weight. Too much consumption of alcohol can raise blood pressure and
cause resistance to anti-high blood pressure therapy. If you drink
alcohol you should limit your daily intake to one drink per day for
women and two drinks for men.
Regular participation in aerobics
and physical activities is beneficial for both preventing and treating
high blood pressure. Unfit individuals with normal blood pressure have a
20% to 50% increased risk of developing high blood pressure compared to
their more active and fit peers. The higher your salt consumption the
higher your blood pressure, and almost all Americans consume more salt
than they need to. African Americans, older and middle aged adults, and
people with high blood pressure are more sensitive to salt than others.
A COPY OF THE DASH EATING PLANS
The DASH eating plan is based on 2000 calories a day. Use this chart to help choose foods or take it with you when you go to the grocery store.
* Grains and Grain Products
1. Daily Servings: 7 to 8
2. Serving Sizes: 1 slice bread, 1 oz. dry cereal, 1/2 cup cooked rice, pasta, cereal
3. Examples: Whole-wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal, crackers, unsalted pretzels, popcorn
4. Significance of Food Group to the DASH Eating Plan: Major source of energy and fiber
* Vegetables
1. Daily Servings: 4 to 5
2. Serving Sizes: 1 cup raw leafy vegetable, 1/2 cup cooked vegetables, 6 oz. vegetable juice
3. Examples: Tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip greens, collard greens, kale, spinach, artichokes, green beans, lima beans, sweet potatoes
4. Significance of Food Group to the DASH Eating Plan: Rich source of potassium, magnesium, and fiber
* Fruits
1. Daily Servings: 4 to 5
2. Serving Sizes: 6 oz. fruit juice, 1 medium fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen, or canned fruit
3. Examples: Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines
4. Significance of Food Group to the DASH Eating Plan: Important sources of potassium, magnesium, and fiber
* Low-fat or fat-free dairy foods
1. Daily Serving Sizes: 2 to 3
2. Serving Sizes: 8 oz. milk, 1 cup yogurt, 1 1/2 oz. cheese
3. Examples: Fat-free (skim) or low-fat (1%) milk, fat-free or low-fat buttermilk, fat-free or low-fat regular or frozen yogurt, low-fat and fat-free cheese
4. Significance of Food Group to the DASH Eating Plan: Major sources of calcium and protein
* Meats, poultry, and fish
1. Daily Servings: 2 or less
2. Serving Sizes: 3 oz. cooked meats, poultry or fish
3. Examples: Select only lean meat, trim away visible fats, broil, roast, or boil instead of frying, remove skin from poultry
4. Significance to Food Group to the DASH Eating Plan: Rich sources of protein and magnesium
* Nuts, seeds, and dry beans
1. Daily Serving: 4 to 5 per week
2. Serving Sizes: 1/3 cup or 1 1/2 oz. nuts, 2 tablespoons or 1/2 oz. seeds, 1/2 cup cooked dry beans, peas
3. Examples: Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils
4. Significance of Food Group to the DASH Eating Plan: Rich source of energy, magnesium, potassium, protein, and fiber
* Fats and oils
1. Daily Servings: 2 to 3
2. Serving Sizes: 1 teaspoon soft margarine, 1 tablespoon low-fat mayonnaise, light salad dressing, vegetable oil like olive, corn, canola, or safflower
3. Examples: Soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil like olive, corn, canola, or safflower
4. Significance of Food Group to the DASH Eating Plan: DASH has 27% of calories as fat, including fat in or added to foods
* Sweets
1. Daily Servings: 5 per week
2. Serving Sizes: 1 tablespoon sugar, 2 tablespoon jelly or jam, 1/2 oz. jelly beans, 8 oz. lemonade
3. Examples: Maple syrup, sugar, jelly, jam, fruit flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, ices
4. Significance of Food Group to the DASH Eating Plan: Sweets should be low in fat
Note:
Fat content changes serving counts for fats and oils. For example, 1
tablespoon of regular salad dressing equals 1 serving, 1 tablespoon of a
low-fat dressing equals 1/2 serving, 1 tablespoon of a fat-free
dressing equals 0 servings
A COPY OF THE DASH EATING PLANS
The DASH eating plan is based on 2000 calories a day. Use this chart to help choose foods or take it with you when you go to the grocery store.
* Grains and Grain Products
1. Daily Servings: 7 to 8
2. Serving Sizes: 1 slice bread, 1 oz. dry cereal, 1/2 cup cooked rice, pasta, cereal
3. Examples: Whole-wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal, crackers, unsalted pretzels, popcorn
4. Significance of Food Group to the DASH Eating Plan: Major source of energy and fiber
* Vegetables
1. Daily Servings: 4 to 5
2. Serving Sizes: 1 cup raw leafy vegetable, 1/2 cup cooked vegetables, 6 oz. vegetable juice
3. Examples: Tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip greens, collard greens, kale, spinach, artichokes, green beans, lima beans, sweet potatoes
4. Significance of Food Group to the DASH Eating Plan: Rich source of potassium, magnesium, and fiber
* Fruits
1. Daily Servings: 4 to 5
2. Serving Sizes: 6 oz. fruit juice, 1 medium fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen, or canned fruit
3. Examples: Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines
4. Significance of Food Group to the DASH Eating Plan: Important sources of potassium, magnesium, and fiber
* Low-fat or fat-free dairy foods
1. Daily Serving Sizes: 2 to 3
2. Serving Sizes: 8 oz. milk, 1 cup yogurt, 1 1/2 oz. cheese
3. Examples: Fat-free (skim) or low-fat (1%) milk, fat-free or low-fat buttermilk, fat-free or low-fat regular or frozen yogurt, low-fat and fat-free cheese
4. Significance of Food Group to the DASH Eating Plan: Major sources of calcium and protein
* Meats, poultry, and fish
1. Daily Servings: 2 or less
2. Serving Sizes: 3 oz. cooked meats, poultry or fish
3. Examples: Select only lean meat, trim away visible fats, broil, roast, or boil instead of frying, remove skin from poultry
4. Significance to Food Group to the DASH Eating Plan: Rich sources of protein and magnesium
* Nuts, seeds, and dry beans
1. Daily Serving: 4 to 5 per week
2. Serving Sizes: 1/3 cup or 1 1/2 oz. nuts, 2 tablespoons or 1/2 oz. seeds, 1/2 cup cooked dry beans, peas
3. Examples: Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils
4. Significance of Food Group to the DASH Eating Plan: Rich source of energy, magnesium, potassium, protein, and fiber
* Fats and oils
1. Daily Servings: 2 to 3
2. Serving Sizes: 1 teaspoon soft margarine, 1 tablespoon low-fat mayonnaise, light salad dressing, vegetable oil like olive, corn, canola, or safflower
3. Examples: Soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil like olive, corn, canola, or safflower
4. Significance of Food Group to the DASH Eating Plan: DASH has 27% of calories as fat, including fat in or added to foods
* Sweets
1. Daily Servings: 5 per week
2. Serving Sizes: 1 tablespoon sugar, 2 tablespoon jelly or jam, 1/2 oz. jelly beans, 8 oz. lemonade
3. Examples: Maple syrup, sugar, jelly, jam, fruit flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, ices
4. Significance of Food Group to the DASH Eating Plan: Sweets should be low in fat
The DASH (Dietary Approaches to Stop Hypertension) diet
recommends 8 to 10 servings of fruits and vegetables(good sources of
potassium, vitamin C, and magnesium) and 2 to 3 servings of dairy
products daily. The DASH diet also urges low fat, saturated fat,
cholesterol, and added sugars, and so it is reduced in red meats, and
sugar containing beverages. Since it is rich in fruits and vegetables,
which are naturally lower in sodium than many other foods, the "DASH diet meal plans" make it easier to consume less salt and sodium. For tips to help you start your dash diet meal plans visit this "site" and learn more.
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