Dash Diet for High Blood Pressure:
Meal plans, menus, recipes and a free copy of the dash diet guidelines

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Dash Diet Guidelines

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  • A week with the dash diet plan
  • Dash Diet Recipes for a healthy heart

Review - Are the Dash Diet Guidelines really Helpful? Do dash diet meal plans really help control high blood pressure...

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Are the Dash Diet Guidelines Helpful?

The DASH Diet (A Dietary Plan to fight Hypertension) was developed by doctors to fight hypertension through correct eating habits. This wasn't developed as a weight loss program, but weight loss usually is a factor in eating plans designed to reduce high blood pressure in a medicine-free natural way.

The DASH diet is not only an eating plan. It was approved by the American Heart Association (AHA) for people who suffer from high blood pressure (hypertension), diabetes, and other medical conditions.

In this short review of the DASH Diet guidelines I will go over the basic principles of the eating plan.

Using the DASH Diet for Hypertension

The fundamental principle is the limitation of sodium intake. The diet prescribes a daily dose of 1500-2000 milligrams of sodium which seems like a lot but consider that 1 gram of salt contains 400 milligrams of sodium...

It's not only table salt that needs to be monitored but also salt rich foods. The Dash Diet guidelines advise us to eliminate junk food/fast food and processed food from your diet.

Recommended foods in the Dash diet meal plans:

- Foods low in saturated fats and cholesterol
- Fresh vegetables & fruits
- Whole grain products
- Nuts (non-salted)
- Fish (no tuna in salt water) & Poultry

Foods not allowed in the DASH Diet menu:

- Sweets
- Red Meat
- Foods high in salt content like chips, pickles, rich sauces, processed foods and junk foods

The diet does require you to a be proactive about food choices. Learn to read food labels and be aware of exactly what you're purchasing.

Exercise on a regular basis is recommended but you don't need to be a gym slave, just keep active.

If you follow the Dash diet menu, eating principles and exercise guidelines, you should be able to reduce your blood pressure without the use of medicine.

John Daveport

(By using The Fat Loss Factor John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum.)

-- Reviews - Dash Diet Guidelines --
Grab your Free copy of the Dash diet at the link above


For an eating plan that will help you to lose weight and control blood pressure visit The Fat Loss Factor


DASH diet recipes don't only lower your Blood Pressure: With the dash diet meal plans I lost lots of weight too!

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Dash Diet Guidelines

Many people follow DASH diet recipes in hopes of lowering their blood pressure, but the diet doesn't only lower blood pressure...
In fact, the American Heart Association recommends it for people with cardiovascular problems or high blood pressure and looking to begin a heart healthy diet. The good news is that these 'heart friendly diets' usually also lead to weight loss.

DASH is an acronym for Dietary Approaches to Stop Hypertension. The diet has already been proven to lower blood pressure in as little as 14 days.
The dash diet meal plans show exactly how many servings from each food group should be eaten daily.
Extra importance is given to minerals like, calcium, magnesium and potassium which are very heart friendly, and also whole grains and other high fiber foods.
While on the Dash Diet meal plans most people eat less meat, more vegetables & cut out junk food - this means a reduced calorie intake. The diet also reduces sodium intake by cutting out most processed foods.

It's this diet that is endorsed by the Mayo Clinic, not the fad 3 day grapefruit diet - often wrongly associated with the Mayo Clinic.
Anyone Looking for additional DASH diet recipes should get the book, The Dash Diet Action Plan by Marla Heller. You will find many dash diet recipes and a complete 28 day meal plan with guidelines on how to manage calorie intake for more weight loss. There are also more helpful tips on lowering your blood pressure by making healthy lifestyle changes.

The DASH diet plan is a common sense approach to nutrition. It's quite easy to follow and even though it restricts/limits certain foods, I wasn't left feeling hungry.
The diet isn't just for those looking to lower their blood pressure, most of the recommendations, like eating less processed foods, should be part of any life/diet plan.

William Sandy,
Nutritionist

-- Dash diet guidelines & meal plans--
Grab a Free copy of the Dash diet at the link above


My Experiment with Dash Diet Meal Plans to control Hypertension: I took blood pressure medication but it wasn't enough....

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Dash Diet Meal Plans:

I have a long family history of hypertension, so when my blood pressure started to rocket over the past year, and stay up, I was not too surprised. What was disappointing, however, was that the blood pressure increase came after I had successfully lowered my cholesterol to normal limits, and I had lost enough weight that my BMI was within a healthy range.
So I started taking a blood pressure medication, and while it did help quite a bit, it was not enough for me.

My doctor believed my stress level was to blame. And so I worked on relaxation and stress management. I also exercised daily, perhaps only 15 minutes, but I believe consistency is the key factor.
While I continued to lose weight (and cholesterol) by changing my diet I decided to try the DASH diet meal plans to lower my blood pressure. The DASH diet stands for Dietary Approaches to Stop Hypertension, and basically means eating lots of fruits, vegetables, whole grains, and low fat dairy products, while limiting/restricting red meat, saturated fats, sweets and refined foods. And Sodium intake is a big focus - you want to lower sodium levels!

At first glance, the DASH diet looked more or less quite similar to what I was already eating: red meat perhaps once a month, and usually vegetarian meals. I don't usually eat processed foods, lots of sweets, or very salty foods. My whole grain intake is good, and I try to eat lots of fruit and veggies. So, what was I not doing properly? We'll get to that soon...

When studying the Dash diet menus I felt that I ate way less food now than what the diet recommended! Keeping within the Dash diet guidelines, the meal plans seem like quite a lot of food, for me, anyway. Of course, for many, this is one of the pluses of the DASH diet plan. There is no deprivation or hunger pains.

So what was I missing in my diet that was probably so crucial?
I was very surprised to discover a lot of low fat dairy foods - there is a distinct move towards a diet high in calcium, potassium, and magnesium.
I was only eating cheese once in a while, now I will be including low fat yogurt, milk & cottage cheese in my daily diet. (Three glasses of low fat milk a day! I don't like milk...)
While I was eating more fruits and veggies than most, I also needed to include more potassium rich foods, like bananas and raisins.

Salt intake! Aaargh .... no more tortilla chips for nachos (my favorite) plus I will be switching to peanut butter without salt. For canned product (like chicken broth for soups) use low sodium, and never add additional salt to a soup.

They say some people see a lower blood pressure within 14 days of starting the DASH diet meal plans. I plan on buying a home blood pressure monitor, as I tend to stress out at the Doctors and sky rocket my blood pressure.
I suggest taking your blood pressure first thing in the morning for a few days before beginning the diet (to get a reliable measurement), and take further readings a week or 2 after starting the DASH diet plan.

I wish you all the best,
Michelle Dorin,
Journalist

--Dash diet guidelines & meal plans--
Grab a Free copy of the Dash diet at the link above


Dash Diet to prevent High Blood Pressure and Heart Disease: Can you afford not to pay attention to your health?

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Dash Diet Plan: A diet for high blood pressure

Most experts agree that prevention is critical in the treatment of heart disease. Untreated high blood pressure is related to various health complications, including heart disease, stroke, heart failure, kidney disease and blindness.
High blood pressure is a key health concern. Even Americans aged 55 and with a normal blood pressure face a 90% possibility of developing high blood pressure.

High blood pressure, or hypertension, is defined as having a systolic blood pressure > 140 and/or diastolic blood pressure > 90. It's possible to prevent the onset of high blood pressure with lifestyle changes that include healthy nutrition, weight loss and exercise.

The DASH Diet Menu is often recommended by doctors for a patient who has an elevated blood pressure. Organizations that recommend the DASH Diet meal plans include:

The National Heart, Lung and Blood Institute
The 2005 Dietary Guidelines for Americans
The American Heart Association
USDA My Pyramid
US Guidelines for treatment of high blood pressure

The DASH Diet has been proven to be effective in lowering blood pressure within only 14 days. The DASH Diet guidelines offer lifestyle solutions and an easy to follow plan.
You will find dash diet meal plans, recipes, and helpful guidance on things like how to eat at restaurants
or fast food establishments.
DASH Diet plan shows that limiting starchy food will help lower blood pressure.

Below are some specific Dash diet guidelines.
(There are meal plans for different caloric levels. Below is for a person who consumes 2,000 calories per day.)

4-5 Servings per day: Fruits
4-5 Servings per day: Vegetables
7-8 Servings per day: Grains and Grain Products
2-3 Servings per day: Low fat (or non fat) dairy foods
4-5 Servings per week: Nuts, seeds and legumes
2 Servings or less: Lean meats, fish or poultry
Limited: Fats and sweets

Where do most people struggle?
Whereas most Americans eat only 2-3 servings of fruit and vegetables per day the dash diet meal plan calls for 4-5 servings each of fruits and vegetables. Many people do not eat sufficient fruit and vegetables, event if they know they really should. Of course, I find the easiest and tastiest way to do this is with smoothies.
My blender was the best investment I made in the last 2 years!

The dash diet guidelines are not unfamiliar, they form a part of many recommended healthy eating plans.
Even though the DASH Diet plan is not a weight loss plan, people will usually lose weight using the recipes and serving sizes provided

The guide gives a step by step plan to lower blood pressure and cholesterol. It will help you determine the amount of calories you should be eating and develop a meal plan based upon your own health goals.


Christina Nylhom


--Dash diet guidelines for high blood pressure--
Grab a Free copy of the Dash diet at the link at the top of this page.


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