Page 44 - The Houstonian Review | Fall Issue

What is The Dash diet? trans fat, while increasing the intake of

The DASH (Dietary Approaches to Stop potassium, magnesium, calcium, protein,
and fiber, nutrients believed to help control
Hypertension) diet is sometimes prescribed blood pressure.
by doctors to help treat high blood pressure.
Blood pressure is the amount of pressure The diet suggests a specific number of
that blood places against the walls of servings of the recommended foods listed
arteries. It will normally vary throughout above. The sample plans provided by the
the day but if it remains too high, this is National Heart Lung and Blood Institute
called high blood pressure or hypertension. (NHLBI) are based on 1600, 2000, or
Untreated high blood pressure can lead 2600 calories daily. For 2000 calories a
to heart disease, stroke, congestive heart day, this translates to about 6-8 servings
failure, kidney disease, and blindness. of grains or grain products (whole grains

DASH is based on the following foods: fruits, recommended), 4-5 servings vegetables,
vegetables, low fat milk, whole grains, fish, 4-5 fruits, 2-3 low fat dairy foods, 2 or
poultry, beans, and nuts. It recommends fewer 3-ounce servings of meat, poultry, or
reducing sodium, foods and beverages fish, 2-3 servings of fats and oils, and 4-5
with added sugars, and red meat. The diet servings of nuts, seeds, or dry beans per
is heart-friendly as it limits saturated and week.

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