{"id":3944,"date":"2020-07-20T15:48:00","date_gmt":"2020-07-20T07:48:00","guid":{"rendered":"https:\/\/gabbie.templweb.com\/hypertension-dash-diet\/"},"modified":"2020-07-20T15:48:01","modified_gmt":"2020-07-20T07:48:01","slug":"hypertension-dash-diet","status":"publish","type":"post","link":"https:\/\/gabbie.templweb.com\/zh\/hypertension-dash-diet\/","title":{"rendered":"HYPERTENSION & DASH DIET"},"content":{"rendered":"

The DASH diet, an acronym for the\u00a0 \u201cDietary Approaches to Stop Hypertension” diet is a diet recommended by the National Heart, Lung, and Blood Institute of the United States Department of Health and Human Services. It\u2019s aimed to prevent and control healthy blood pressure and LDL cholesterol levels by a low dietary sodium intake (2300 mg per day) and a potassium-calcium-and-magnesium rich diet. The diet is also effective in reducing body weight, preventing diabetes, osteoporosis, cardiovascular diseases, stroke and other chronic diseases. It can be the ideal diet plan for most of the general population and provides a general guide of a sustainable healthy diet.<\/p>

DASH Diet 2000 kcal\/d break-down<\/p>

Food Group<\/td>Servings per Day<\/td>Per Serving Size<\/td><\/tr>
Grains<\/td>6-8 serv<\/td>\u2153 Cup Cooked Brown Rice<\/td><\/tr>
Vegetables<\/td>4-5 serv.<\/td>1 Cup Raw Veg Salad or \u00bd Cup Cooked Veg<\/td><\/tr>
Fruits<\/td>4-5 serv.<\/td>\u00bd Cup Fruit Juice, \u00bd Apple or Pear<\/td><\/tr>
Dairy<\/td>2-3 serv<\/td>1 Cup Fat-free Milk\/ Greek Yogurt<\/td><\/tr>
Lean Protein<\/td><\/td>1 oz. Lean Meat, 1 Egg, 4 oz. Tofu<\/td><\/tr>
Fats & Oils<\/td>2-3 serv<\/td>1 Teaspoon Olive Oil, 1 Tablespoon Peanut Butter<\/td><\/tr>
Sweets<\/td>1 serv ( <\/td>1 can (12 oz) Soft Drinks, 1 Small Cup Cake<\/td><\/tr>
Nuts, Seeds, Legumes<\/td>1 serv. (4-5 serv\/ wk)<\/td>6 Almonds\/ Cashews, 10 Peanuts, 16 Pistachios, 8 Black Olives, 10 Green Olives<\/td><\/tr><\/tbody><\/table><\/figure>

Low sodium intake doesn\u2019t only mean to avoid adding extra salt into your meals, but also staying away from all the\u00a0 hidden sodium in canned, preserved foods and certain dairy products.<\/p>

\"Blog
\u00a0(Health + Wellness, 2017)<\/figcaption><\/figure>

Reference:<\/em><\/strong><\/p>

https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/dash-diet\/art-20048456?pg=1<\/em><\/a><\/p>

https:\/\/www.nhlbi.nih.gov\/health-topics\/dash-eating-plan<\/em><\/a><\/p>

https:\/\/www.choosemyplate.gov\/protein-foods<\/em><\/a><\/p>","protected":false},"excerpt":{"rendered":"

The DASH diet, an acronym for the\u00a0 \u201cDietary Approaches […]<\/p>\n","protected":false},"author":1,"featured_media":3946,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1861],"tags":[],"class_list":["post-3944","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article"],"acf":[],"_links":{"self":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/posts\/3944"}],"collection":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/comments?post=3944"}],"version-history":[{"count":0,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/posts\/3944\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/media\/3946"}],"wp:attachment":[{"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/media?parent=3944"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/categories?post=3944"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbie.templweb.com\/zh\/wp-json\/wp\/v2\/tags?post=3944"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}