Basics of diet
This acronym stands for, "Dietary Approaches to Stop Hypertension" and is designed to help lower blood pressure.
What is the DASH diet?
This food group is encouraged in the DASH diet for its high calcium content, especially low-fat and fat-free version and with a recommendation of two to three servings per day.
What are dairy products?
This is the primary health issue that the DASH diet helps to reduce by managing blood pressure.
What is hypertension?
The DASH diet recommends consuming this number of servings of vegetables per day to promote heart health.
What is 4-5 servings?
Along with diet, this lifestyle change is strongly recommended to improve heart health and manage blood pressure, according to the DASH diet guidelines.
What is regular physical activity?
The DASH diet promotes a lower intake of this mineral to help manage blood pressure, which is found in processed foods and salt.
What is sodium?
According to the DASH diet, these foods, such as apples, oranges, and berries, should be consumed at least four to five servings per day.
What are fruits?
Research shows that the DASH diet can lower this health risk by promoting better heart health.
What is heart disease?
This is the daily recommended amount of low-fat or fat-free dairy servings on the DASH diet.
What is 2-3 servings?
The DASH diet emphasizes the reduction of this, commonly found in fast food, packaged snacks, and processed meals.
What are trans fats or saturated fats?
The DASH diet recommends this type of food, which is high in fiber and promotes heart health, such as whole wheat bread and quinoa.
What are whole grains?
This food group is rich in healthy fats and fiber and is encouraged in the DASH diet, including options like walnuts and sunflower seeds.
What are nuts and seeds?
The DASH diet can help lower this type of fat in the blood, which is a risk factor for cardiovascular disease.
What is LDL cholesterol?
According to the DASH diet, you should consume up to this many servings of nuts, seeds, or legumes per week.
What is 4-5 servings?
Along with lowering sodium, this other dietary habit is important on the DASH diet to keep blood pressure in check.
What is increasing potassium intake?
People following the DASH diet are encouraged to increase their consumption of this mineral, often found in bananas and spinach?
What is potassium?
The DASH diet recommends these foods, such as broccoli, carrots, and spinach, for their fiber and high vitamin content.
What are vegetables?
This is one of the long-term effects of following the DASH diet, especially when combined with exercise.
What is weight loss?
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What is weight management?
The DASH diet suggests this number of servings of lean meat or poultry per day, often emphasizing fish and plant-based protein.
What is 1-2 servings?
The DASH diet advises cutting back on these sugary drinks, which can contribute to high blood pressure and weight gain.
What are sugary beverages (like soda)?
The DASH diet was created by researchers from this U.S. national health institute.
What is the National Institutes of Health (NIH)?
The DASH diet recommends consuming four to five servings of this type of food each day, which includes lean meats, beans, and nuts.
What are protein-rich foods?
Studies show that the DASH diet can reduce the likelihood of developing this chronic condition, often linked to obesity and poor diet.
What is type 2 diabetes?
The DASH diet encourages a daily intake of this many servings of whole grains, such as brown rice and whole wheat bread.
What is 6-8 servings?
These baked goods, often high in trans fats, are discouraged on the DASH diet for their contribution to heart disease and weight gain.
What are pastries and sweets?