Dash Diet Food Charts Printable

The DASH diet is a diet specifically for people with hypertension or people who have a high potential for developing hypertension. DASH stands for Dietary Approaches to Stop Hypertension.

Table of Images 👆

1. Printable Blood Pressure Chart PDF
2. Dash Diet Food Pyramid
3. Dash Diet Eating Plan
4. Dash Diet Menu Eating Plan
5. Dash Diet Daily Meal Plan Chart
6. Dash Diet Menu Eating Plan
7. 1200 Calorie Dash Diet Plan
8. Mediterranean Dash Diet Food List
9. Dash Diet Meal Plan And Shopping List
10. Dash Diet Meal Plan And Shopping List

What is the DASH Diet?

The DASH diet is a diet specifically for people with hypertension or people who have a high potential for developing hypertension. DASH stands for Dietary Approaches to Stop Hypertension. The diet aims to lower blood pressure so hypertension can be prevented.

The DASH diet has two types, standard DASH and low sodium DASH. On a standard DASH, you can consume 2,300 mg of sodium per day. Meanwhile, you are only allowed to consume 1,500 sodium per day for low-sodium DASH.

Meanwhile, medlineplus.gov explained that the DASH diet is a low-salt diet and enriches your intake of vegetables, fruit, whole grains, lean protein, and low-fat dairy. Not only for lowering blood pressure, but the DASH diet can also lose weight in a safe way.

Then, how does the diet work? So, the main focus of the DASH diet is to reduce sodium or salt consumption which can cause an increase in blood pressure.

Compared to consuming salt or sodium, you are advised to consume foods that contain lots of fiber, potassium, calcium, and magnesium. All of these compounds can help you to have normal blood pressure.

What are the Secrets of the DASH Diet Success?

Based on an explanation from hsph.harvard.edu, researchers found that there was a 10% reduced risk of cardiovascular disease in people who did the DASH diet. To make you successful in running the DASH diet, let's understand the explanation regarding unlocking the secrets of the DASH diet.

So, the success key on the DASH diet is the list of diet food consumed, total daily sodium, and daily calorie. Here, we will explain all of these things so you can be successful in doing the DASH diet.

If you want to do the DASH diet to lose weight, you need to consume foods such as fruits and vegetables. Reporting from the nhlbi.nih.gov site, you are allowed to consume some of the following foods, but in small portions.

• Low-fat dairy products
• Lean meat
• Grains and nuts.
• Egg
• Olive oil
• Avocado

Then, you are not allowed to consume foods that contain flour and these types of food while on the DASH diet.

• Alcohol
• Foods that contain saturated fats such as fatty milk, fatty foods, fried foods, foods cooked using palm oil, and packaged snacks
• Candy, chocolate, cake, and other foods that contain sugar.

So, you should make your diet grocery list. You can make those food lists as your meal and diet planner. 

In addition, the DASH diet can be done by planning the daily calories. Usually, most people on the DASH diet provide a daily calorie intake of 1200-3100 calories per day.

You'll also need to eat smaller portions than usual if you're on the DASH diet for weight loss. Meanwhile, sodium intake is only 2300 mg-1500 mg per day.

What are the Interesting Facts about the DASH Diet?

There are interesting facts about the DASH diet. So, this diet method was discovered in 1997 and proved to be effective in reducing high blood pressure. Based on information obtained from health.usnews.com, this was also confirmed by research in 2016.

Not only reducing hypertension, the DASH diet can also reduce LDL cholesterol levels and reduce the risk of cardiovascular disease. This diet can also be done by diabetics. Meanwhile, the DASH diet can help men reduce the risk of gout.

What are the Benefits of Doing the DASH Diet?

The DASH diet is a diet promoted by the National Heart, Lung, and Blood Institute. The essence of the diet is to reduce the consumption of salt, sugar, red meat, and saturated fat which can increase cholesterol and blood pressure. By doing the DASH diet, you will get these benefits.

• The DASH diet can help you reduce the risk of cancer. So, this diet is not only effective for dealing with high blood pressure but also for preventing cancers, especially breast cancer and colorectal cancer.
  
  
• As explained above, the DASH diet can help you lose weight. Body weight is one of the main factors that cause increased blood pressure. Therefore, the DASH diet is also carried out to reduce body weight so blood pressure becomes normal.
  
  Most people on the DASH diet are at a normal weight because they eat healthy food. However, you have to exercise regularly so the results are optimal. Don't forget to consume calories in a certain amount according to what we have explained above. So, you make food calorie chart to consume food with the certain calorie.
  
  
• The DASH diet can maintain bone health and reduce bone turnover. That's because you have to eat lots of fruits and vegetables. Well, fruits and vegetables have a positive effect on BMD or Bone Mineral Density because they contain potassium which can improve bone health.
  
  
• By doing the DASH diet, you will avoid the risk of metabolic syndrome. The syndrome is a group of diseases that can lead to heart disease, diabetes, and stroke. Some examples of metabolic syndrome are diabetes mellitus, dyslipidemia (high LDL and triglycerides), hypertension, and obesity. In fact, the DASH diet can help you reduce your risk of metabolic syndrome by as much as 80%.
  
  
• Because this diet is specifically for reducing high blood pressure, its main benefit is to reduce hypertension. The DASH diet was able to reduce high systolic pressure by up to 12 mmHg and diastolic by 5 mmHg.