Thursday, 20 December 2012

DASH Diet and Hypertension

DASH diet is originally recommended by National Heart, Lung, and Blood Institute (NHLBI) for reducing and controlling blood pressure in those with hypertension. DASH stands for Dietary Approaches to Stop Hypertension. It is proven to be able to reduce blood pressure within 2 weeks time. However, many recent studies shown that DASH diet also give benefits to normal people for good health.
DASH diet encourages inclusion of regular physical activity program for a better blood pressure reducing effect. DASH diet provides almost 55% of carbohydrate, 18% protein and 27% fat from total daily calorie intake. The main characteristics of DASH diet are:



 The advantages of DASH diet:
  • Able to lower blood pressure (best effect seen in people with moderately high / prehypertension)
  • For people of severe hypertension, DASH diet can help to improve response to medication besides lowering the blood pressure.
  • Weight loss

Table 1: The recommended intake for different food groups in DASH diet (according to a 2000 kcal diet per day).
Food group
Daily servings recommended
Portion size
Comments
Grains and grain product
6 -8
1 slice bread
1 oz dry cereal
½ cup cooked rice
Provide majority sources of energy and fiber
Prefer whole grains / unrefined grains.
Vegetables
4 -5
1 cup raw leafy vegetables
½ cup cooked vegetables
½ cup 100% vegetable juice
Provide high potassium, magnesium, and fiber.
Fruits
4 -5
1 medium fruit (i.e. 1 whole apple)
½  cup canned fruit
½  cup 100% fruit juice
Significant sources of potassium, magnesium, and fiber.
Non-fat or low-fat milk and dairy products
2 -3
1 cup milk
1 cup yogurt
1 ½ oz cheese
Provide rich sources of calcium and protein.
Lean meats, poultry, and fish
6
1 oz cooked meats, poultry , or fish
1 whole egg
Provide sources of protein and magnesium.
Egg yolk intake should not be more than 4 per week (high in cholesterol)
Nuts, seeds, and legumes
4 -5 per week
1/3 cup nuts
2 tablespoon peanut butter
½ cup cooked legumes
Provide high sources of energy, magnesium, protein, and fiber.
Fats and oils
2 -3
1 teaspoon soft margarine
1 teaspoon vegetable oil
1 tablespoon mayonnaise
27% fat from total calorie intake as recommended in the DASH study
Sweets and added sugar
≤ 5 per week
1 tablespoon sugar
1 tablespoon jam
1 cup lemonade
Sweets should be low in fat
*The daily servings recommended and their portion sizes are of U.S. references.1 oz is approximately equals to 30 g or 30 ml.
Sources: U.S. Department of Health and Human Sevices, 2006.Your Guide 
to Lowering Your Blood Pressure with DASH: DASH Eating Plan.

1 comments:

  1. Hello would you minԁ letting me know which
    wеbhost you're utilizing? I've loaԁeԁ your blοg in 3 different wеb browѕerѕ and I must sаy this blog
    loads a lot quickeг then most. Ϲan you гecommеnd a good іnternet hosting pгoνider at
    a reasonable price? Thanks, I appгеciate it!

    my blog post - alive vitamins

    ReplyDelete

Popular Posts

Followers

© 2024 Down!!! Blood Pressure..., AllRightsReserved.

Designed by ScreenWritersArena