Dash diet printable

It is a healthy-eating plan that's designed to help treat or prevent high blood pressure.

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:. Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,calorie-a-day diet. DASH Dietary Approaches to Stop Hypertension is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. This plan recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets. When following the DASH eating plan, it is important to choose foods that are: Low in saturated and trans fats Rich in potassium, calcium, magnesium, fiber, and protein Lower in sodium. Eat this: vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils.

Dash diet printable

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In fact, the number of people with high blood pressure has doubled in the last 40 years — a serious health concern, as high blood pressure is linked to a higher risk of conditions such as heart disease, kidney failure and stroke 1 , 2. As diet is thought to play a major role in the development of high blood pressure, scientists and policymakers have engineered specific dietary strategies to help reduce it 3 , 4. Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension — also known as high blood pressure — and reduce their risk of heart disease. The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians 5 , 6. The diet is low in red meat, salt, added sugars and fat.

Dash diet printable

The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.

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Your gift holds great power — donate today! The menus are based on a diet of 2, calories or less each day. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. Vegetables, fruits and whole grains are the basis of the DASH diet. Media Requests. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. DASH Dietary Approaches to Stop Hypertension is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. Click here for an email preview. See also Butter vs. Here are sample menus to get you started. Read more. Mayo Clinic. Executive Health Program.

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:. Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,calorie-a-day diet.

Find a doctor. It is a healthy-eating plan that's designed to help treat or prevent high blood pressure. Executive Health Program. Clinical Trials. Price Transparency. DASH Dietary Approaches to Stop Hypertension is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. News Network. Error Include a valid email address. Sign up for free e-newsletters. Mayo Clinic Alumni Association. The goal for sodium is less than 2, milligrams a day. Click here for an email preview. Supplier Information. Medical Professionals. Talk to your health care professional or a dietitian about your calorie goals.