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DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
It requires no special foods and instead provides daily and weekly nutritional goals.
Most Americans will typically consume 6,000-8,000 mg of sodium per day, and not enough other minerals to help their blood pressure. This diet aims to reduce the added sodium we consume from processed foods, and sets a goal of around 2,000mg sodium per day.
If the entire U.S. population reduced its average salt intake to just half a teaspoon a day, (1500mg sodium), it would significantly cut the number of people who develop coronary heart disease every year, according to researchers in the New England Journal of Medicine.
The following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,000-calorie-a-day diet. Talk with your Dietitian about how many calories you actually need, and they can help you tailor this list.
When following the DASH eating plan, it is important to choose foods that are:
Consider using a salt substitute, such as Mrs. Dash, if you have high blood pressure or heart failure.
Try out this 1800-Calorie menu for a day:
Numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. It has been proven to be an effective way to lose weight and become healthier at the same time. It is full of fabulous, delicious, real foods. Read more posts for ideas!