![]() ![]() ![]() Note: Specifically, the DASH diet emphasizes eating foods that are high in potassium, magnesium, calcium, and fiber in addition to monitoring sodium levels.įollowing this logic, the DASH diet targets the sources of coronary heart disease and high cholesterol by moderating how many high-fat foods your diet contains like eggs and other dairy products. That's why the DASH diet is built around nutrient-rich foods that are low in sodium, like fruits, vegetables, and whole grains, with an emphasis on moderating foods high in healthy fats like poly- and mono-unsaturated fat. "We now know that including more of the other minerals that are in plant-based foods is very helpful and beneficial." "For too long we focused just on cutting down on sodium," says Lisa Sasson, a registered dietitian and clinical professor of nutrition and food studies at New York University. Low-sodium DASH diet: This path recommends 1,500 mg of sodium daily, equaling to two-thirds of a teaspoon of salt.Standard DASH diet: This version allows for 2,300 mg of sodium a day, which is about 1 teaspoon of table salt a day. ![]() Depending on your health needs, there are two different DASH diet paths you can take when it comes to sodium: Since excess sodium intake has been linked to increased blood pressure, monitoring sodium intake is important for the DASH diet. The DASH eating plan encourages followers to choose healthy food sources that help manage blood pressure. 4-5 servings of legumes, nuts, nut butters, and seeds.5 servings or less of sweet foods a week.These loose serving guidelines are what make the diet sustainable and flexible, allowing each person to pick their own meal plan. The DASH diet provides a recommended number of daily and weekly servings of these food groups. The DASH diet is one of the healthiest ways to eat. ![]()
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