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DASH Diet for High Blood Pressure

DASH Diet for High Blood Pressure. Island Internists. Basic Goals of DASH. Limit intake of saturated fats and cholesterol Limit salt/sodium intake Increase intake of foods that have nutrients that are expected to lower blood pressure like potassium, calcium and magnesium

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DASH Diet for High Blood Pressure

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  1. DASH Diet forHigh Blood Pressure Island Internists

  2. Basic Goals of DASH • Limit intake of saturated fats and cholesterol • Limit salt/sodium intake • Increase intake of foods that have nutrients that are expected to lower blood pressure like potassium, calcium and magnesium • Increase intake of protein and fiber

  3. What to Eatbased on 2000 diet Preferably whole grains • 6-8 servings a day • Choose whole wheat breads and pasta • Choose brown rice • Examples • 1 slice of bread • 1 oz. dry cereal • ½ cup of cooked rice pasta or cereal

  4. What to Eat Vegetables • 4-5 servings per day • Broccoli, carrots , collards, green beans, kale , spinach, tomatoes, potatoes • Examples of 1 serving • 1 cup of raw leafy vegetables • ½ cup cut up raw or cooked vegetable • ½ cup of vegetable juice

  5. What to Eat Fruits • 4-5 servings per day • Apples, apricots, bananas, dates, grapes, oranges, grapefruit, mangoes, melons, peaches, strawberries, raisins, pineapple • Examples of one serving • 1 medium fruit • ½ cup of dried fruit • ½ cup fresh, frozen or canned fruit • ½ cup of fruit juice

  6. What to Eat • Fat Free or low fat milk and milk products • 2-3 servings a day • Choose skim or low fat milk, cheese and yogurt • Examples of one serving • 1 cup (8 oz) milk or yogurt • 1 ½ oz cheese

  7. What to Eat • Lean meats, poultry and fish • 6 or less servings per day • Trim away fat from meat • Broil or roast meat • Remove skin from poultry • Examples of one serving 1 oz cooked meats, poultry or fish 1 egg (no more that 4 eggs per week)

  8. What to Eat • Nuts, seeds and legumes • 4-5 servings per WEEK • Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas • Examples of one serving • 1/3 cup or 1 ½ oz nuts • 2 tbsp peanut butter • 2 tbsp of ½ oz seeds • ½ cup cooked legumes (dry beans and peas)

  9. What to Eat • Fats and Oils • 2-3 servings per day • Soft margarine, vegetable oil(such as canola, corn, olive or safflower), low fat mayonnaise, light salad dressing • Examples of one serving • 1 tsp of soft margarine • 1 tsp of vegetable oil • 1 tbsp of mayonnaise • 2 tbsp salad dressing

  10. What to Eat • Sweets and added sugars • 5 or less per WEEK • Fruit flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar • Examples of one serving • 1 tbsp sugar • 1 tbsp jelly or jam • ½ cup sorbet, gelatin • 1 cup lemonade

  11. For your Good Health!! *information from the U.S Department of Health and Human Services NIH Publication No. 06-4082 : April 2006

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