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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DASH, which builds nutrient-dense meals around whole grains, low-fat dairy products, vegetables, and fruits, and includes fish Accessed March 30,

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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. Vegetables, fruits and whole grains are the basis of the DASH diet. But it also includes foods that are good sources of calcium, protein or other nutrients:.

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. The DASH diet also limits salt, also called sodium, to between 1, and 2, milligrams a day. Here are the number of servings to eat from each food group for two calorie levels of the DASH diet. Following are examples of what a single serving is. Serving sizes in the DASH diet may not be like those of other eating plans.

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Talk to your health care professional or a dietitian about your calorie goals. Media Requests. Financial Assistance Documents — Florida. Request Appointment. Accessed March 24, Sign up for free e-newsletters. This plan recommends:. Medical Professionals. There is a problem with information submitted for this request. Mayo Clinic Alumni Association.

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. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke.

This content does not have an Arabic version. Fasting diet: Can it improve my heart health? Here are sample menus to get you started. Mayo Clinic Alumni Association. Community Health Needs Assessment. 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. Nutritionist Pro diet analysis computer program. Error Email field is required. News Network. Click here for an email preview. Mayo Clinic.