==== ====Dash Diet, A Lifestyle Change named to dietshttp://tinyurl.com/753afgw==== ====Recent studies show that high blood pressure can be lowered by the DASH Diet plan and byreduced salt intake (sodium). The DASH eating plan also has other benefits, such as lowering LDL(bad) cholesterol, which, along with lowering blood pressure, can reduce your risk for getting heartdisease. Each method alone lowers blood pressure, however, the combination of the eating planand a decreased sodium intake gives the highest benefit and prevents the development of highblood pressure.The DASH Diet Plan is:1- Low in saturated fat, cholesterol, and total fat.2- Rich in fruits, vegetables, and fat-free or low-fat milk and milk products.3- Includes whole grain products, fish, poultry, and nuts.4- Low in lean red meat, sweets, added sugars, and sugar-containing beverages compared to thetypical American diet.5- Rich in potassium, magnesium, calcium, protein and fiber (nutrients that are expected to lowerblood pressure).Daily Nutrient Goals of the DASH Plan (for a 2,100 Calorie Plan):- Total fat: 27% of calories- Saturated fat: 6% of calories- Protein: 18% of calories- Carbohydrate: 55% of calories- Cholesterol: 150 mg- Sodium: 2,300 mg. the diet offers 2 levels of daily sodium consumption 2,300 and 1,500milligrams per day. 2,300 milligrams is the highest level acceptable by the National High BloodPressure Education Program. 1,500 milligram can lower blood pressure further and more recentlyis more recommended as adequate intake and one that most people should try to achieve. Thelower your salt intake is, the lower your blood pressure. Studies have found that the DASH menuscontaining 2,300 milligrams of sodium can lower blood pressure and that an even lower level ofsodium, 1,500 milligrams, can further reduce blood pressure. Current salt consumption in the
United States is 4,200 milligrams per day in adult men and 3,300 milligrams per day in adultwomen.- Potassium: 4,700 mg- Calcium: 1,250 mg- Magnesium: 500 mg- Fiber: 30 gDASH Diet and Weight LossYou can lose weight while following the DASH diet plan at lower calorie levels with increasing yourphysical activity. The best way to lose weight is by doing so gradually, getting more physicalactivity, and eating a balanced diet that is lower in calories and fat.Physical activity can be done at one time for 30 minutes , or at 3 times 10 minutes each for a totalof 30 minutes. To avoid weight gain, try to total about 60 minutes per day.How to Lower Calories on the DASH Eating Plan?The DASH eating plan can be adopted to promote weight loss. It is rich in lower-calorie foods,such as fruits and vegetables. You can make it lower in calories by replacing higher calorie foodssuch as sweets with more fruits and vegetables and that also will make it easier for you to reachyour DASH goals. Here are some examples:1- To increase fruits: Eat a medium apple instead of four shortbread cookies. Youll save 80calories. Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. Youll save 230calories.2- To increase vegetables: Have a hamburger thats 3 ounces of meat instead of 6 ounces. Add a1/2-cup serving of carrots and a 1/2-cup serving of spinach. Youll save more than 200 calories.Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 11/2 cups of rawvegetables. Use a small amount of vegetable oil. Youll save 50 calories.3- To increase fat-free or low-fat milk products: Have a 1/2-cup serving of low-fat frozen yogurtinstead of a 1/2-cup serving of full-fat ice cream. Youll save about 70 calories.4- Other calorie-saving tips:- Use fat-free or low-fat condiments. Use half as much vegetable oil, soft or liquid margarine,mayonnaise, or salad dressing, or choose available low-fat or fat-free versions. Eat smallerportions and cut back gradually. Choose fat-free or low-fat milk and milk products. Check the foodlabels to compare fat content in packaged foods and items marked fat-free or low-fat are notalways lower in calories than their regular versions. Limit foods with lots of added sugar,such aspies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
- Eat fruits canned in their own juice or in water. Add fruit to plain fat-free or low-fat yogurt. Snackon fruit, vegetable sticks, unbuttered and unsalted popcorn, or rice cakes. Drink water or club sodaand zest it up with a wedge of lemon or lime.This article is written by Dr Wael Serag, a medical doctor working as a medical writer in a numberof medical subspecialties. To read more articles, please visit Top Diets Online. Also you can readmore about DASH diet [http://www.topdietsonline.com/index.php/special-diets/dash-diet-to-lower-your-high-blood-pressure].Article Source:http://EzineArticles.com/?expert=Wael_Serag_Eldin==== ====Dash Diet, A Lifestyle Change named to dietshttp://tinyurl.com/753afgw==== ====