Dash Diet Food Charts

Updated: Dec 21, 2023
Comments

People looking to lower their blood pressure or improve their heart health often turn to the DASH diet. But starting can be tough; so much info and what foods to eat? Having a DASH diet food chart that can be printed out would make life easier. It's like a road map, guiding what to eat, making it simpler to follow the diet right.

We design dash diet food charts that are easy to print. Each chart lists down foods ideal for high blood pressure, with portions and categories clearly marked. Handy to stick on your fridge or keep in a planner, these charts help track healthy eating habits. It makes meal planning and grocery shopping simpler for anyone following the dash diet.

Dash Diet Food Charts
Pin It!   Dash Diet Food Charts Printable

Table of Images 👆

  1. 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
Printable Blood Pressure Chart PDF
Pin It!   Printable Blood Pressure Chart PDFdownloadDownload PDF
Dash Diet Food Pyramid
Pin It!   Dash Diet Food PyramiddownloadDownload PDF
Dash Diet Eating Plan
Pin It!   Dash Diet Eating PlandownloadDownload PDF
Dash Diet Menu Eating Plan
Pin It!   Dash Diet Menu Eating PlandownloadDownload PDF
Dash Diet Daily Meal Plan Chart
Pin It!   Dash Diet Daily Meal Plan ChartdownloadDownload PDF
Dash Diet Menu Eating Plan
Pin It!   Dash Diet Menu Eating PlandownloadDownload PDF
1200 Calorie Dash Diet Plan
Pin It!   1200 Calorie Dash Diet PlandownloadDownload PDF
Mediterranean Dash Diet Food List
Pin It!   Mediterranean Dash Diet Food ListdownloadDownload PDF
Dash Diet Meal Plan And Shopping List
Pin It!   Dash Diet Meal Plan And Shopping ListdownloadDownload PDF
Dash Diet Meal Plan And Shopping List
Pin It!   Dash Diet Meal Plan And Shopping ListdownloadDownload PDF

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.

Author:
Editor:

More printable images tagged with:

Have something to tell us?

Recent Comments

  1. Ivy

    The dash diet food charts printable provide a convenient and visual way to track your dietary intake, helping you make healthier and more balanced choices for improved heart health.

  2. Oscar

    I found the Dash Diet Food Charts Printable to be a helpful tool in tracking and planning my meals. It simplifies my grocery shopping and encourages a balanced and healthy eating approach. Highly recommend!

See Also
v
Daily Chart Weight Loss
10

Daily Chart Weight Loss

Books Of Bible Chart
12

Books Of Bible Chart

Missing Numbers 100 Chart
5

Missing Numbers 100 Chart

Preschool Eye Charts
10

Preschool Eye Charts

Weekly Chore Chart
10

Weekly Chore Chart

Months Of The Year Chart
10

Months Of The Year Chart