GOV HEALTH PUBLIC HEART HBP DASH NEW_DASH PDF

Arajas The study compared the following three diets, each containing 2, mg of sodium per day:. Ways to Control Calories To benefit from the DASH eating plan, it yeart important to consume the appropriate amount of calories to maintain a healthy weight. Whole-wheat bread and rolls, whole-wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn. Provide additional ideas for menu planning. Break goals into smaller, simpler steps, each of which is attainable.

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Arajas The study compared the following three diets, each containing 2, mg of sodium per day:. Ways to Control Calories To benefit from the DASH eating plan, it yeart important to consume the appropriate amount of calories to maintain a healthy weight. Whole-wheat bread and rolls, whole-wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn. Provide additional ideas for menu planning. Break goals into smaller, simpler steps, each of which is attainable.

Each group participated in a different program to lower blood pressure, lose weight, heaart improve health for six months: References Top of Page. Nutrition Tips High Blood Pressure: Reduce the amount of meat that you eat while increasing the amount of healrh, vegetables, whole grains, or dry beans.

OmniHeart found that either variation of the DASH diet—one substituting protein or one substituting unsaturated fat for 10 percent of daily carbohydrates—reduced blood pressure and improved lipid levels more than the original DASH diet. Use the chart below to estimate your daily calorie needs. To help prevent and control high blood pressure:. Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines.

General tips for reducing daily calories include: Other lifestyle changes can improve your overall health, such as: Tips for Lifelong Success When changing lifestyle habits, it is normal to slip off track occasionally. These menus are based on a 2,calorie-per-day diet, and suggested serving sizes may be adjusted if other daily calorie targets are desired.

Avoid choosing menu items that include foods that are pickled, cured, smoked, or made with soy sauce or broth.

Most of the sodium Americans eat comes from processed and prepared foods, such as breads, cold cuts, pizza, poultry, soups, sandwiches and burgers, cheese, pasta and meat dishes, and salty snacks. Their daily sodium intake levels were either high, at 3, mg, which is similar to the current average U. Get plenty of sleep. Active means that you do physical activity equal to walking more than 3 miles per day at 3 to 4 miles per hour, plus light physical activity.

However, participants who received counseling and followed the DASH diet had the greatest reductions in their blood pressure. Everyone slips, especially when learning something new. You may find that you eat unhealthy foods while watching television. Remember that changing your lifestyle is a long-term process. Break down the process. If you want to maintain your current weight, you should eat only as many calories as you burn by being physically active.

The study provided all foods and beverages to participants for five weeks. The study compared the following four DASH-type diets, each containing 2, mg of sodium per day:.

To help, read nutrition labels on food, and plan for success with DASH eating plan sample menus and other heart-healthy recipes.

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The DASH diet encourages you to reduce the sodium in your diet and to eat a variety of foods rich in nutrients that help lower blood pressure and offer numerous other health benefits. Whether you are already following the DASH diet or want to give it a try for the first time, you can make it work for you. Before you go grocery shopping: Make a list. Eat first. Most of the sodium in a typical diet comes from processed foods. Fresh foods are healthier choices because they contain less sodium, as well as less added sugar and fat.

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DASH Diet Sample Menu

Choose fruit more often than fruit juice. Choose vegetables more often than vegetable juice. Try to choose whole-grain products as much as possible. Fats and oils 2 to 3 servings a day A serving is 1 teaspoon 5 mL of soft margarine or vegetable oil, 1 tablespoon 15 mL of mayonnaise, or 2 tablespoons 30 mL of low-fat salad dressing. Cut down on fats Eating a diet low in both saturated fat and total fat will help lower your blood pressure. Although you need some fat in your diet, limit how much saturated fat you eat. These fats are mostly in animal foods, such as meat and dairy foods.

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