This eating program is often recommended by healthcare providers to help patients manage or prevent high blood pressure. But this lifelong eating style can provide other health benefits as well. You may be able to lower your cholesterol levels or your risk for heart disease, type 2 diabetes, and certain types of cancer by eating according to DASH. On this diet, you will increase your intake of fruits, vegetables, and whole grains. You’ll reduce your intake of fat, added sugars, and sodium. By making small dietary changes at a steady pace, you should be able to create a satisfying meal plan that you can stick to for life. Instead, you build a daily meal plan around servings of different food groups. But the number of servings allowed in each food group are determined by a recommended calorie target. These estimates are based on age, gender, and activity level. Activity level categories are defined as follows. Once you’ve determined your activity level, you can use the chart below to determine your calorie needs on the plan.
It can also prevent high blood pressure where people are susceptible to the condition. One of the primary aims is to reduce sodium salt intake. The diet offers two levels of sodium intake — mg down to mg. In her book, she outlines the high blood pressure diet in the easiest way to follow allowing for the most successful results. While the basic Dash eating plan is calories, it does allow for calorie consumption levels of between 1, calories and 3, calories per day. This is allowed for by varying number of servings. It is a balanced high-fiber plan, with medium levels of proteins, and higher levels of whole carbohydrates. Orange Juice Wheaties with skim milk and raspberries Cinnamon raisin English muffin with low fat cream cheese Lunch. Turkey and light Swiss cheese sandwich with romaine lettuce and cranberry sauce Minestrone soup Coleslaw Snack. In fact, results would happen within as little as 2 weeks.
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