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Dash diet in spanish pdf. Dash eating plan the dash eating plan is shown below for two different calorie levels. It also contains less sodium. The dash diet. Since the diet focuses on eating the right foods with the right portions it s also effective for short and long term weight loss.
Dash eating plan the dietary approaches to stop hypertension dash eating plan is a way of eating that helps lower high blood pressure. This eating plan also includes whole grain products fish poultry and nuts. 126 mg less sodium. Sweets added sugars and beverages containing sugar.
Use low sodium tomato sauce in spanish rice recipe. Made without the salt but still has the sodium that is a natural part. To view or print please download a printable pdf version. 140 milligrams or less per serving reduced sodium.
Dietary approaches to stop hypertension dash is an eating plan that originally was created to lower blood pressure but also is heart healthy and lowers risk of heart attack and stroke. The overall goal of the dash diet short for dietary approaches to stop hypertension is to lower your consumption of sodium which aids in lowering your blood pressure. 35 milligrams or less per serving low sodium. Food group serving sizes examples grains 1 slice bread 1 oz 1 c dry cereal.
The number of daily servings in a food group may vary depending on your caloric needs. 1 cup cantaloupe chunks. Usual sodium level is reduced by 25 percent unsalted no salt added or without added salt. For best results follow the dash eating plan and lower your intake of salt or sodium.
Each publication is available in english and spanish and provides links to additional information on national institute of diabetes and digestive and kidney diseases niddk web pages. It is low in total fat saturated fat and cholesterol. 2 lowering sodium in your diet. Dietary approaches to stop hypertension dash the dash eating plan was designed to help lower blood pressure.
View science based patient friendly and consumer friendly fact sheets to hand out at health fairs and community events. 1 cup green peas sautéed with. Chicken and spanish rice. The dash eating plan the dash eating plan is rich in fruits vegetables fat free or low fat milk and milk products whole grains fish poultry beans seeds and nuts.
The dash plan is high in fruits and vegetables whole grains low fat dairy and protein that is low in saturated fat and cholesterol. For recommended salt or sodium levels see page 6. It is rich in fruits vegetables and fat free or low fat dairy products. The dash eating plan is a heart healthy approach that has been scientifically proven to lower.
And red meats than the typical american diet.
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