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Dash diet handout

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High blood pressure patients can now have a relief. You don’t need to worry about the blood pressure increasing or decreasing with the intake of different meals. Now you can adopt a particular diet plan to stay within the range of correct blood pressure level to avoid any problems in the future.

Dash Diet Handout

A recent study at National Heart Lung and Blood Institute has revealed a Dash Diet which is specifically designed to cater high blood pressure patients. The diet allows an individual to remain within the range of appropriate blood pressure level. It is able to reduce the blood pressure equivalent to medication. These results can be witnessed within 2 weeks of following the Dash Diet Handout.

Dash Diet Handout provides information on these aspects:

  • Why you should consume it?
  • Who should consume it?
  • What should you consume in this diet?

The Dash Diet Handout provides detailed information so that the consumer can have clear understanding. The diet requires increase in servings of veggies, fruits and dairy products (low-fat). It decreases the intake of saturated fats and sodium. The specific diet is also rich in potassium, calcium and magnesium.

Dash Diet Foods

Grain Products You may eat whole wheat bread, pita bread, cereal grits, crackers, popcorn, bagels, English muffins and unsalted pretzels.

Vegetables Potatoes, green peas, broccoli, green beans, bell peppers, sweet potatoes, carrots, tomatoes and squash are good sources of gaining fiber and potassium.

Fruits  Dates, oranges, grapefruit, mangoes, peaches, prunes, strawberries, bananas, apricots, grapes, melons, pineapples, raisins and tangerines can all be included in this diet.

Low Fat Products Skimmed milk, low fat butter milk, low fat frozen yogurt and low fat cheese are excellent foods that can be eaten daily.

Fish, Meat and Poultry You should choose only lean cuts. Cut away all the visible fats. You may roast, broil or boil the items rather than frying them. Removing skin from poultry is preferable.

Nuts and Seeds From this category, you may include sunflower seeds, lentils, mixed nuts, almonds, walnuts, peanuts and kidney beans.

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