A complete guide to the national institutes of healths famous researchbased dash diet that will help you learn to manage your blood pressure naturally. Then, talk to your doctor about gradually lowering it to 1,500 mg a day. The meal ideas on the next pages show how you can use some of the eating choices in this handout. The mind diet is designed to prevent dementia and loss of brain function as you age. Make it your diet tips for developing healthy eating habits for you and your whole family. Select the topic to view and print available worksheets. These studies showed that dash lowers high blood pressure and improves levels of cholesterol. Limiting sodium by eating out less and making smart choices at the grocery store can have health benefits. The dash diet stands for dietary approaches to stop hypertension.
Follow a healthy diet in general, rich in whole grains, fruits and vegetables, fatfree or lowfat milk products, fish and poultry, beans, seeds, and nuts. The dash diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plantbased diet, such as vegans and vegetarians 5, 6. Herbs, spices and herb blends that do not contain salt, such as mrs.
The new book, the dash diet mediterranean solution is based on newer dash research, and incorporates the med diet. Download free dash diet cookbook with weekly meal plan download the free sample what is the dash diet. The dash diet approach has been shown to improve health. Listed below are the subcategories or worksheets in worksheet does not exist. The dash diet is a healthy way of eating that can help lower your blood pressure. Even lower salt intake 1,500 mg per day can lower blood pressure even more. It is rich in fruits, vegetables, and fat free or low fat dairy products. Mind is a combination of the mediterranean and dash dietary approaches to stop hypertension diets. Hypertension dash diet on cardiovascular risk factors. Get to know more about ketogenic diet and dash diet handout for patients pdf download here on this site. Your guide to the mediterranean diet make each day. If you would like to learn more about the diet, please see the national institute of health, national heart lung and blood institute s information on the dash diet. According to diabetes uk, diabetes is the fastest growing health threat in. One of the steps your doctor may recommend to lower your high blood pressure is to start using the dash diet dash stands for dietary approaches to stop hypertension.
It is reduced in lean red meat, sweets, added sugars and sugary beverages. Make fruit fresh or frozen a part of your diet every day. See a weeks worth of sample menus and recipes, which feature plenty of fruits, vegetables, whole grains, and other foods that are heart healthy and lower in saltsodium. Handouts and resources student health and counseling. Sodium is a mineral, and most of the sodium in our foods comes from salt. Use this chart to help you plan your menus or take it with you when you go to the store. The dash diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium nutrients that help lower blood pressure. The main difference between the mediterranean diet and the original dash diet research is the higher amount of heart healthy fat. Dash diet recipes emphasize vegetables, fruits, whole grains, lean protein, healthy fat, and lowfat or fatfree dairy. Diverticulosis in the colon is where segments of the colon pushes out into pouches. The dash diet was designed to reduced high blood pressure. Controlling blood pressure alberta health services. The elimination diet department of family medicine and. Facts and common myths get the facts and avoid the misconceptions about the mediterranean diet.
The mind diet mediterranean dash intervention for neurodegenerative delay is an example of a diet that has recently been associated with brain health. For more about dash diet handout for patients pdf download, please subscribe to. Mediterranean diet allstars discover the nutrition powerhouses naturally found in the mediterranean diet. The medical term for high blood pressure is hypertension. It helps to lower blood pressure and cholesterol, and is associated with lower risk of several types of cancer, heart disease, stroke, heart failure, kidney stones, and reduced risk of developing diabetes.
But the mind diet places particular emphasis on eating brain. Food and drug administration can help you better understand blood pressure medicines and talk to a health care provider about what is right for you. Sighileaflet histamine elimination diet histaminintoleranz. It combines the mediterranean diet and the dash diet to create a. The dash diet isnt unique it is very similar to canadas food guide. The number of daily servings in a food group may vary from those listed depending on your caloric needs. Dash diet meal plan handout in individuals who are overweight or obese can reduce health risks, increase fitness, and may delay the onset of diabetes.
Dash is an eating plan that can help lower your blood pressure. The dash dietary approaches to stop hypertension diet is a hearthealthy, easy to follow and nutritious diet plan recommended by the centers for disease control cdc. Try it at the 2,300 mg level about 1 teaspoon of table salt. This eating plan is rich in potassium, magnesium and calcium, as well as protein and fiber. Because fruits and vegetables are naturally lower in sodium than many other foods, dash makes it easier to eat less sodium. Both canadas food guide and the dash diet focus on vegetables, fruit, whole grains and protein choices such as nuts, seeds, beans, lean meats, poultry, fish and low fat dairy foods. Guide to lowering blood pressure 2 what are high blood pressure and prehypertension. Morris mc, tangney cc, wang y, sacks fm, bennett da, aggarwal nt, mind diet. This eating plan also includes whole grain products, fish, poultry and nuts. See the last page of this handout for a food diary chart you can use. In case of histamine sensitivity due to mast cell activation disorders mcad this dietary guide line is not sufficient. Dash talk to your doctor, nurse or dietitian if you have any questions or concerns about lowering sodium in your diet. It is recommended you follow a low fibre diet until pain and discomfort settles.
In other words, its a way to change your eating habits in order to bring your blood pressure into a healthy range. Blood pressure is the force of blood pushing against. It is an eating plan that is based on research studies sponsored by the national heart, lung, and blood institute nhlbi. Making healthy eating part of your lifestyle english spanish pdf 4. Intentional dash diet meal plan handout is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming.
Here is a simple step weightloss program plans for everyone, including daily weightloss plans, weekly plans, and strategies to help you lose weight. The mediterraneandash intervention for neurodegenerative. The dash plan is high in fruits and vegetables, whole grains, lowfat dairy and protein that is low in saturated fat and cholesterol. Sodium comes from the salt shaker, but also in many foods you. Using the dash diet the food groups and serving sizes in the menu below are based on the dash diet from the u. By following the dash diet, you may be able to reduce your blood pressure by a few points in just two weeks.
Following the dash diet the dash eating plan shown below is based on 2,000 calories a day. The guide includes discussion of the relationship between food and high blood pressure, strategies for change, complete eating plan, a weeks worth of menus, recipes and more. Choosing a diet similar to one eaten by people living around the mediterranean sea may lower the risk of cardiovascular disease and have additional health benefits. This page provides links to nutrition education handouts and resources offered by the food and nutrition services department at uc davis health. Therefore, if salt restriction is requested by your physician, you should also consult the patient information handout on a low salt diet. Dietary guidelines for gout patients the results of a 2004 study published in the new england journal of medicine found that each additional serving of purinerich red meat was associated with a 21 percent increase in the risk of gout in men over age 40. You can have 3 to 4 servings of sugary foods each week.
Healthy handouts 7 salty myths infographic 7 day budget meal plan add more vegetables african americans with high blood pressure be active adults be choosey in the dining hall be food safe build a healthy meal choose my plate choosing whole grain foods dash diet for htn eat seafood eating better on a budget enjoy foods from many cultures. Healthy eating for diabetes alberta health services. Download free dash diet cookbook with weekly meal plan. Discover the dietary approaches to stop hypertension dash eating plan to gain better control of high blood pressure. Dash dietary approaches to stop hypertension diet to. The dash diet features menus with plenty of vegetables, fruits and lowfat dairy products, as well as whole grains, fish, poultry and nuts. The dash diet, the dash diet for beginners, the dash diet action plan the dash diet for. Blood pressure is the force of blood against the walls of arteries. I set up this website as there wasnt a uk dash diet site and i can share my findings here too. This may cause problems if you have liver, heart, or kidney disease. The mind diet borrows significantly from the other two, and all are largely plant. Find printable handouts and fact sheets that can be used for health fairs, classes, and other food or nutritionrelated events. For more information on the dash diet, see high blood pressure. Caffeinated drinks, carbonated drinks, greasy or fatty foods, spicy food, citrus fruits and juices, tomatoes or anything tomato based, onions.
The diet limits sugar and sodium and encourages foods that are low in saturated fat and cholesterol and high in fiber, protein, potassium, calcium, and magnesium. And, if you want to make room for red wine, take care to avoid adding extra calories. This diet does include soft breads and rice, so it is important that you are able to. What is the most important thing you learned from this handout. Thedashdiet thedashdietisaneatingplanthatcanhelp loweryourbloodpressure. When blood pressure stays elevated over time, its called high blood pressure. Find printable handouts and fact sheets that can be used for health fairs, classes. Stay up to date on the latest facts about hypertension from the cdc high blood pressure. The dash diet focuses on fruits, vegetables, whole grains and lean meats. The dash diet is one part of a healthy lifestyle to reduce blood pressure. Dash diet foods for high blood pressure hypertension.
An elimination diet is used to learn whether or not certain. The plan also focuses on lowering salt intake to less than 2,300 milligrams mg per day. Your guide to lowering your blood pressure with dash. Low fiber diet for diverticulitis stanford health care. Fact sheets about hypertension and related conditions and behaviors. The dash diet is less of a diet and more focused on being a wellbalanced approached to healthy eating. The australian dietary guidelines provide uptodate advice about the amount and kinds of foods that we need to eat for health and wellbeing. Too much sodium in your diet makes your body hold on to too much fluid. The dash diet is also low in saturated fat, sugar and salt. The diet is mostly plantbased with high amounts of fresh vegetables, fruits, nuts, dried beans, olive oil, and fish. Dash stands for dietary approaches to stop hypertension. Cut down on sodium get the facts about sodium and salt from the dietary guidelines for americans. Consumer resources there are numerous books about the dash diet e. A lowersodium dash diet calls for less than 1,500 mg of sodium a day.