![]() ![]() The lower sodium version of the diet matches the recommendation to reduce sodium to 1,500 mg a day if you're 51 and older, black, or have hypertension, diabetes or chronic kidney disease. The standard DASH diet meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2,300 mg a day. ![]() You can consume up to 1,500 mg of sodium a day.īoth versions of the DASH diet aim to reduce the amount of sodium in your diet compared with what you might get in a more traditional diet, which can amount to a whopping 3,500 mg of sodium a day or more. You can consume up to 2,300 milligrams (mg) of sodium a day.Lower sodium DASH diet. You can choose the version of the diet that meets your health needs: In addition to the standard DASH diet, there is also a lower sodium version of the diet. The DASH diet emphasizes vegetables, fruit and low-fat dairy foods - and moderate amounts of whole grains, fish, poultry and nuts. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.Īnd while the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier meals and snacks. Over time, your systolic blood pressure could drop by seven to 12 points, which can make a significant difference in your health risks.īecause the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.īy following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. ![]() The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). DASH stands for Dietary Approaches to Stop Hypertension. ![]()
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