What DASH Can Do for You

The DASH Diet can help lower your blood pressure and cholesterol levels, which is good for your heart.

In fact, DASH stands for Dietary Approaches to Stop Hypertension, or high blood pressure. Even if you don’t have high blood pressure, the DASH Diet is worth a look.

It may help you lose weight because it’s a healthier way of eating. You won’t feel deprived.


You’ll have lots of vegetables, fruits, and low-fat dairy products while cutting back on fats, cholesterol, and sweets.


Cut the Salt

Too much salt causes fluids to build up in your body. This puts extra pressure on your heart.

On DASH, you’ll lower your sodium to either 2,300 or 1,500 milligrams a day, depending on your health, age, race, and any medical conditions.


Here are some ways to cut back:

  • Choose low- or no-sodium foods and condiments.
  • Watch foods that are cured, smoked, or pickled.
  • Limit processed foods. They're often high in sodium.


Get Your Grains

Eating whole grains like whole wheat breads, brown rice, whole grain cereals, oatmeal, whole wheat pasta, and unsalted pretzels or popcorn is a good way to get fiber. Fiber helps lower your cholesterol and also keeps you feeling full longer. For a diet of 2,000 calories per day:

Eat six to eight servings a day. One serving is a slice of bread, 1 ounce of dry cereal, or ½ cup of cooked whole wheat pasta, rice, or oatmeal (about the size of half a baseball).

Don't Forget Fruit

Fruits offer lots of fiber and vitamins that are good for your heart. Many also have potassium and magnesium, which lower blood pressure. Have four to five servings of fruit every day. One serving is a medium apple or orange, or 1/2 cup of frozen, fresh, or canned fruit. One-half cup of fruit juice or 1/4 cup of dried fruit also counts as a serving.

Try adding bananas or berries to your breakfast cereal or have fruit for dessert.

If you need to get more info about this diet............ read more. DASH diet

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