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FACTS ABOUT The DASH Diet - Healthyinfo

FACTS ABOUT . The dash diet FEATUR. ING NE. ABOUT W FIND. REDUC INGS. AND N ING SOD. EW LO IUM . WER-S. RECIP ODIUM. ES AN. D MEN. US. Research has found that diet Government's National High blood affects the development of high Pressure Education Program, or NHBPEP, blood pressure, or hypertension and the amount used to figure food (the medical term). Recently, two studies labels' Nutrition FACTS Daily Value) and showed that following a particular eating 1,500 milligrams. plan called the dash diet and reducing Those with high blood pressure may the amount of sodium consumed lowers especially benefit from following the blood pressure. eating plan and reducing their sodium While each step alone lowers blood pres- intake. But the combination is a heart- sure, the combination of the eating plan healthy recipe that all adults can follow. and a reduced sodium intake gives the biggest benefit and may help prevent the WHAT IS HIGH blood .

Research has found that diet affects the development of high blood pressure, or hypertension (the medical term). Recently, two studies showed that following a …

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Transcription of FACTS ABOUT The DASH Diet - Healthyinfo

1 FACTS ABOUT . The dash diet FEATUR. ING NE. ABOUT W FIND. REDUC INGS. AND N ING SOD. EW LO IUM . WER-S. RECIP ODIUM. ES AN. D MEN. US. Research has found that diet Government's National High blood affects the development of high Pressure Education Program, or NHBPEP, blood pressure, or hypertension and the amount used to figure food (the medical term). Recently, two studies labels' Nutrition FACTS Daily Value) and showed that following a particular eating 1,500 milligrams. plan called the dash diet and reducing Those with high blood pressure may the amount of sodium consumed lowers especially benefit from following the blood pressure. eating plan and reducing their sodium While each step alone lowers blood pres- intake. But the combination is a heart- sure, the combination of the eating plan healthy recipe that all adults can follow. and a reduced sodium intake gives the biggest benefit and may help prevent the WHAT IS HIGH blood .

2 Development of high blood pressure. PRESSURE? This fact sheet, based on the dash blood pressure is the force of blood research findings, tells ABOUT high blood against artery walls. It is measured in pressure, and how to follow the dash millimeters of mercury (mm Hg) and diet and reduce the amount of sodium recorded as two numbers systolic pres- you consume. It offers tips on how to sure (as the heart beats) over diastolic start and stay on the eating plan, as well pressure (as the heart relaxes between as a week of menus and some recipes. beats). Both numbers are important The menus and recipes are given for (see Box 1 on page 2). two levels of daily sodium consumption blood pressure rises and falls during the 2,400 milligrams (the upper limit of day. But when it stays elevated over current recommendations by the Federal N A T I O N A L I N S T I T U T E S O F H E A L T H. N A T I O N A L H E A R T , L U N G , A N D B L O O D I N S T I T U T E.)

3 BOX 1. blood PRESSURE CATEGORIES FOR ADULTS* pressure rises above optimal, the greater the health risk. Systolic** Diastolic**. Optimal <120 mm Hg and <80 mm Hg In the past, researchers tried to Normal <130 mm Hg and <85 mm Hg find clues ABOUT what in the diet High-Normal 130 139 mm Hg or 85 89 mm Hg affects blood pressure by testing High various single nutrients, such as Stage 1 140 159 mm Hg or 90 99 mm Hg calcium and magnesium. These Stage 2 160 179 mm Hg or 100 109 mm Hg studies were done mostly with Stage 3 >180 mm Hg or >110 mm Hg dietary supplements and their * Categories are for those age 18 and older and come from the NHBPEP. findings were not conclusive. The categories are for those not on a high blood pressure medication and who have no short-term serious illness. ** If your systolic and diastolic pressures fall into different Then, scientists supported by the categories, your overall status is the higher category.

4 National Heart, Lung, and blood < means less than; > means greater than or equal to. Institute (NHLBI) conducted two key studies. The first was called dash , for Dietary Approaches to Stop Hypertension, and it tested time, then it's called high blood older have high blood pressure. nutrients as they occur together pressure. High blood pressure is High blood pressure can be in food. Its findings showed that dangerous because it makes the controlled if you take these steps: blood pressures were reduced with heart work too hard, and the force maintain a healthy weight; be an eating plan that is low in satu- of its blood flow can harm arter- physically active; follow a healthy rated fat, cholesterol, and total fat, ies. High blood pressure often has eating plan, which includes foods and that emphasizes fruits, vegeta- no warning signs or symptoms. lower in salt and sodium; if you bles, and lowfat dairy foods. This Once it occurs, it usually lasts a drink alcoholic beverages, do so eating plan known as the dash .

5 Lifetime. If uncontrolled, it can in moderation; and, if you have diet also includes whole grain lead to heart and kidney disease, high blood pressure and are products, fish, poultry, and nuts. and stroke. prescribed medication, take it as It is reduced in red meat, sweets, High blood pressure affects ABOUT directed. All steps but the last and sugar-containing beverages. 50 million or 1 in 4 adult also help to prevent high blood It is rich in magnesium, potassium, Americans. High blood pressure is pressure. and calcium, as well as protein especially common among African and fiber. Americans, who tend to develop W HAT I S THE dash D IET ? The dash study involved 459. it at an earlier age and more often blood pressure can be unhealthy adults with systolic blood pressures than whites. It also is common even if it stays only slightly above of less than 160 mm Hg and diastolic among older Americans ABOUT the optimal level of less than pressures of 80 95 mm Hg.

6 ABOUT 60 percent of those age 60 and 120/80 mm Hg. The higher blood 2. BOX 2. FOLLOWING THE dash diet . The dash eating plan shown below is based on 2,000 calories a day. The number of daily servings in a food group may vary from those listed depending on your caloric needs. Use this chart to help you plan your menus or take it with you when you go to the store. FOOD DAILY SERVING EXAMPLES SIGNIFICANCE. GROUP SERVINGS SIZES AND NOTES OF EACH FOOD. (except as noted) GROUP TO THE. dash EATING. PLAN. Grains & grain 7 8 1 slice bread whole wheat bread, English major sources of products 1 oz dry cereal* muffin, pita bread, bagel, energy and fiber 1. /2 cup cooked rice, cereals, grits, oatmeal, crackers, pasta, or cereal unsalted pretzels and popcorn Vegetables 4 5 1 cup raw leafy vegetable tomatoes, potatoes, carrots, green rich sources 1. /2 cup cooked vegetable peas, squash, broccoli, turnip of potassium, 6 oz vegetable juice greens, collards, kale, spinach, magnesium, artichokes, green beans, lima and fiber beans, sweet potatoes Fruits 4 5 6 oz fruit juice apricots, bananas, dates, grapes, important sources 1 medium fruit oranges, orange juice, grapefruit, of potassium, 1.

7 /4 cup dried fruit grapefruit juice, mangoes, melons, magnesium, and 1. /2 cup fresh, frozen, peaches, pineapples, prunes, fiber or canned fruit raisins, strawberries, tangerines Lowfat or 2 3 8 oz milk fat free (skim) or lowfat (1%) milk, major sources fat free dairy 1 cup yogurt fat free or lowfat buttermilk, fat free of calcium and foods 11/2 oz cheese or lowfat regular or frozen yogurt, protein lowfat and fat free cheese Meats, poultry, 2 or less 3 oz cooked meats, select only lean; trim away visible rich sources and fish poultry, or fish fats; broil, roast, or boil, instead of protein and of frying; remove skin from magnesium poultry 1. Nuts, seeds, 4 5 per week /3 cup or 11/2 oz nuts almonds, filberts, mixed nuts, rich sources and dry beans 2 Tbsp or 1/2 oz seeds peanuts, walnuts, sunflower of energy, 1. /2 cup cooked dry beans seeds, kidney beans, lentils, magnesium, peas potassium, protein, and fiber Fats & oils** 2 3 1 tsp soft margarine soft margarine, lowfat dash has 27 percent 1 Tbsp lowfat mayonnaise, light salad of calories as fat, mayonnaise dressing, vegetable oil including that in or 2 Tbsp light salad dressing (such as olive, corn, canola, added to foods 1 tsp vegetable oil or safflower).

8 Sweets 5 per week 1 Tbsp sugar maple syrup, sugar, jelly, sweets should be 1 Tbsp jelly or jam jam, fruit-flavored gelatin, jelly low in fat 1. /2 oz jelly beans beans, hard candy, fruit punch, 8 oz lemonade sorbet, ices 1 1. * Equals /2 -1 /4 cup, depending on cereal type. Check the product's nutrition label. ** Fat content changes serving counts for fats and oils: For example, 1 Tbsp of regular salad dressing equals 1. 1 serving; 1 Tbsp of a lowfat dressing equals /2 serving; 1 Tbsp of a fat free dressing equals 0 servings. 3. BOX 3. HOW TO LOWER CALORIES ON THE dash EATING PLAN. 27 percent of the participants had hypertension. ABOUT 50 percent The dash eating plan was not designed to promote weight loss. But it is rich were women and 60 percent were in lower-calorie foods, such as fruits and vegetables. You can make it lower African Americans. in calories by replacing higher-calorie foods with more fruits and vegetables.

9 And that also will make it easier for you to reach your dash goals. Here are dash compared three eating some examples: plans: A plan similar in nutrients To increase fruits to what many Americans consume;. Eat a medium apple instead of four shortbread cookies. You'll save a plan similar to what Americans 80 calories. consume but higher in fruits and Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. vegetables; and the dash diet . You'll save 230 calories. All three plans used ABOUT 3,000. To increase vegetables milligrams of sodium daily. None 1. Have a hamburger that's 3 ounces of meat instead of 6 ounces. Add /2 of the plans were vegetarian or 1. cup serving of carrots and /2 cup serving of spinach. You'll save more used specialty foods. than 200 calories. Instead of 5 ounces of chicken, have a stir-fry with 2 ounces of chicken Results were dramatic: Both the 1. and 1 /2 cups of raw vegetables. Use a small amount of vegetable oil.

10 Fruits and vegetables plan and the You'll save 50 calories. dash diet reduced blood pressure. To increase lowfat or fat free dairy products But the dash diet had the greatest Have a /2 cup serving of lowfat frozen yogurt instead of a 1 /2-ounce 1 1. effect, especially for those with high milk chocolate bar. You'll save ABOUT 110 calories. blood pressure. Further, the blood pressure reductions came fast . And don't forget these calorie-saving tips . Use lowfat or fat free condiments. within 2 weeks of starting the plan. Use half as much vegetable oil, soft or liquid margarine, or salad dressing, or choose fat free versions. The second study was called Eat smaller portions cut back gradually. dash -Sodium, and it looked Choose lowfat or fat free dairy products to reduce total fat intake. at the effect on blood pressure of Check the food labels to compare fat content in packaged foods a reduced dietary sodium intake items marked lowfat or fat free are not always lower in calories than as participants followed either their regular versions.


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