11/13/2023 0 Comments Dash diet plan pdfWhole grains are good sources of fiber and important nutrients. Examples of whole grains include whole-wheat flour, oatmeal, brown rice, whole-wheat pasta, and quinoa. Whole grains contain the entire grain kernel-the bran, germ, and endosperm. Grains are divided into two subgroups, whole grains and refined grains. Some examples of a serving size from this group include 1 slice of bread, 1 ounce dry cereal, or ½ cup cooked cereal, rice, or pasta. In the grains group, it is recommended to consume 6 to 8 servings per day. Let's review each food group to learn the recommended daily servings needed to follow the DASH eating plan. Rich in potassium, calcium, magnesium, fiber, and protein.When following the DASH eating plan, it is important to choose foods that are: This heart-healthy eating plan also provides nutrients that are in short supply in many Americans' diets. It can be a way of eating for the whole family. Focusing on whole foods, this heart-healthy plan is high in fiber and low in saturated fats and added sugars. Now we know that the DASH eating plan has many advantages for health, including that it may reduce the risk of stroke, heart disease, some cancers, and kidney stone formation. These are two major risk factors for cardiovascular disease. The results of these studies proved that the DASH diet lowered blood pressure and LDL (low-density lipoprotein), also known as "bad" cholesterol in the blood. At that time, research was conducted to test the benefits of the DASH diet. The DASH diet was originally implemented as a dietary plan to lower blood pressure. Limiting sweets and sugar-sweetened beverages.Choosing foods that are lower in sodium.Cutting back on foods that are high in saturated fats, such as red meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils.Choosing fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.Eating vegetables, fruits, and whole grains.By following the DASH eating plan, individuals may be able to reduce blood pressure and cardiovascular disease risk factors and find a heart-healthy eating style for life. Have you been looking for a heart-healthy way to eat that is balanced, flexible, and requires no special foods? The DASH eating plan might be for you! DASH stands for Dietary Approaches to Stop Hypertension.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |