Healthy lifestyle choices for a long life!

Introducing w8md’s DASH diet simplified!

8 things to know on DASH diet!
Let food be your medicine &
medicine be your food! - Hippocrates

Introduction

8
things to
know on
DASH diet

Conclusion
...
Author Prab R. Tumpati, MD
Founder, W8MD medical weight
loss and sleep wellness centers

Wellness that matters!
What is DASH Diet! Where to start?

Dietary Approaches to Stop Hypertension (DASH) is a low
sodium diet advocated to reduc...
Reduce your sodium, reduce your blood pressure!

8 must know facts about
the low sodium DASH diet!
Introduction

As can be seen from the picture, average
sodium intake in the united states is 3436
mg per person per day
Th...
TIPS TO REDUCE SODIUM INTAKE
● CHOOSE LOW- OR REDUCED-SODIUM, OR NO-SALTADDED VERSIONS OF FOODS AND CONDIMENTS WHEN
AVAILA...
● USE FRESH POULTRY, FISH, AND LEAN MEAT, RATHER THAN
CANNED, SMOKED, OR PROCESSED TYPES.
● CHOOSE READY-TO-EAT BREAKFAST ...
● CHOOSE READY-TO-EAT BREAKFAST CEREALS THAT ARE
LOWER IN SODIUM.
● LIMIT CURED FOODS (SUCH AS BACON AND HAM); FOODS
PACKE...
INCREASE PHYSICAL ACTIVITY AND REDUCE TIME SPENT IN
SEDENTARY BEHAVIORS
WALK AT LEAST 8000-10,000 STEPS A DAY WITH SHORT
B...
● COOK RICE, PASTA, AND HOT CEREALS WITHOUT SALT. CUT
BACK ON INSTANT OR FLAVORED RICE, PASTA, AND CEREAL
MIXES, WHICH USU...
● RINSE CANNED FOODS, SUCH AS TUNA AND CANNED
BEANS, TO REMOVE SOME OF THE SODIUM.
● USE SPICES INSTEAD OF SALT. IN COOKIN...
WHEN EATING OUT
● ASK HOW FOODS ARE PREPARED. ASK THAT THEY BE
PREPARED WITHOUT ADDED SALT, MSG, OR SALTCONTAINING INGREDI...
● MOVE THE SALT SHAKER AWAY.
● LIMIT CONDIMENTS, SUCH AS MUSTARD, KETCHUP,
PICKLES, AND SAUCES WITH SALT-CONTAINING NGREDI...
Questions?
Contact us at info@w8md.com
If you are overweight or obese, and
need help losing weight with insurance
using ev...
Remember, most people only need about half the sodium them get!

Recommendations
adapted from
recommendations from
the US ...
Conclusion

Reduce risk of
hypertension, live longer!
Reduce sodium intake!

W8MD’s DASH diet made simple!
Follow w8md medical weight
loss centers on social media!
>

Learn more…
You can learn more healthy eating,
weight loss and wellness by watching
the 52 weeks of weight loss and
wel...
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8 things to know about low sodium dash diet

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If you have high blood pressure, you may want to consider the low sodium DASH diet. While there is a lot of information available on the internet, sometimes, there is information overload leading to the need for a simpler and easier to understand set of recommendations. Here are 8 must know facts about the low sodium DASH diet simplified by a practicing physician and founder of W8MD medical weight loss centers of America.

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8 things to know about low sodium dash diet

  1. 1. Healthy lifestyle choices for a long life! Introducing w8md’s DASH diet simplified! 8 things to know on DASH diet!
  2. 2. Let food be your medicine & medicine be your food! - Hippocrates Introduction 8 things to know on DASH diet Conclusion Learn to eat well!
  3. 3. Author Prab R. Tumpati, MD Founder, W8MD medical weight loss and sleep wellness centers Wellness that matters!
  4. 4. What is DASH Diet! Where to start? Dietary Approaches to Stop Hypertension (DASH) is a low sodium diet advocated to reduce the blood pressure in those that have a history of high blood pressure and can be used also by normal people. Since some of the information is so overwhelming for most patients, here is a practicing internal medicine, sleep medicine and obesity medicine physician, Dr Prab R. Tumpati’s simplified version titled “8 things to know about DASH low sodium diet” for high blood pressure
  5. 5. Reduce your sodium, reduce your blood pressure! 8 must know facts about the low sodium DASH diet!
  6. 6. Introduction As can be seen from the picture, average sodium intake in the united states is 3436 mg per person per day The DASH diet recommends anywhere from 2,300 mg per day to 1,500 mg per day!
  7. 7. TIPS TO REDUCE SODIUM INTAKE ● CHOOSE LOW- OR REDUCED-SODIUM, OR NO-SALTADDED VERSIONS OF FOODS AND CONDIMENTS WHEN AVAILABLE. ● CHOOSE FRESH, FROZEN, OR CANNED (LOW-SODIUM OR NO-SALT-ADDED) VEGETABLES. Know your food, know your body!
  8. 8. ● USE FRESH POULTRY, FISH, AND LEAN MEAT, RATHER THAN CANNED, SMOKED, OR PROCESSED TYPES. ● CHOOSE READY-TO-EAT BREAKFAST CEREALS THAT ARE LOWER IN SODIUM. Know your food, know your body!
  9. 9. ● CHOOSE READY-TO-EAT BREAKFAST CEREALS THAT ARE LOWER IN SODIUM. ● LIMIT CURED FOODS (SUCH AS BACON AND HAM); FOODS PACKED IN BRINE (SUCH AS PICKLES, PICKLED VEGETABLES, OLIVES, AND SAUERKRAUT); AND CONDIMENTS (SUCH AS MUSTARD, HORSERADISH, KETCHUP, AND BARBECUE SAUCE). LIMIT EVEN LOWER SODIUM VERSIONS OF SOY SAUCE AND TERIYAKI SAUCE. TREAT THESE CONDIMENTS SPARINGLY AS YOU DO TABLE SALT. Know your food, know your body!
  10. 10. INCREASE PHYSICAL ACTIVITY AND REDUCE TIME SPENT IN SEDENTARY BEHAVIORS WALK AT LEAST 8000-10,000 STEPS A DAY WITH SHORT BURSTS OF INTENSE ACTIVITY CALLED PACE (PROGRESSIVE ACCELERATING CARDIOVASCULAR ACTIVITY) Know your food, know your body!
  11. 11. ● COOK RICE, PASTA, AND HOT CEREALS WITHOUT SALT. CUT BACK ON INSTANT OR FLAVORED RICE, PASTA, AND CEREAL MIXES, WHICH USUALLY HAVE ADDED SALT. ● CHOOSE “CONVENIENCE” FOODS THAT ARE LOWER IN SODIUM. CUT BACK ON FROZEN DINNERS, MIXED DISHES SUCH AS PIZZA, PACKAGED MIXES, CANNED SOUPS OR BROTHS, AND SALAD DRESSINGS—THESE OFTEN HAVE A LOT OF SODIUM. Know your food, know your body!
  12. 12. ● RINSE CANNED FOODS, SUCH AS TUNA AND CANNED BEANS, TO REMOVE SOME OF THE SODIUM. ● USE SPICES INSTEAD OF SALT. IN COOKING AND AT THE TABLE, FLAVOR FOODS WITH HERBS, SPICES, LEMON, LIME, VINEGAR, OR SALT-FREE SEASONING BLENDS. START BY CUTTING SALT IN HALF. Know your food, know your body!
  13. 13. WHEN EATING OUT ● ASK HOW FOODS ARE PREPARED. ASK THAT THEY BE PREPARED WITHOUT ADDED SALT, MSG, OR SALTCONTAINING INGREDIENTS. MOST RESTAURANTS ARE WILLING TO ACCOMMODATE REQUESTS. ● KNOW THE TERMS THAT INDICATE HIGH SODIUM CONTENT: PICKLED, CURED, SMOKED, SOY SAUCE, BROTH. Know your food, know your body!
  14. 14. ● MOVE THE SALT SHAKER AWAY. ● LIMIT CONDIMENTS, SUCH AS MUSTARD, KETCHUP, PICKLES, AND SAUCES WITH SALT-CONTAINING NGREDIENTS. ● CHOOSE FRUIT OR VEGETABLES, INSTEAD OF SALTY SNACK FOODS. Know your food, know your body!
  15. 15. Questions? Contact us at info@w8md.com If you are overweight or obese, and need help losing weight with insurance using evidence based measures, W8MD medical weight loss centers can help! Wellness that matters!
  16. 16. Remember, most people only need about half the sodium them get! Recommendations adapted from recommendations from the US Depart of Health and Human Services Wellness that matters!
  17. 17. Conclusion Reduce risk of hypertension, live longer! Reduce sodium intake! W8MD’s DASH diet made simple!
  18. 18. Follow w8md medical weight loss centers on social media!
  19. 19. > Learn more… You can learn more healthy eating, weight loss and wellness by watching the 52 weeks of weight loss and wellness videos on W8MD’s youtube channel! Wellness that matters!
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