November 24, 2009 4:19 pm
A diet that has been scientifically proven to reduce blood pressure. This eating plan is the product of the Dietary Approaches to Stop Hypertension (DASH) study, which showed that the plan results in significantly lower blood pressure than the traditional American diet. The DASH diet is designed to be low in saturated fat, cholesterol, and total fat, and rich in potassium, magnesium, and calcium as well as protein and fiber. It includes plenty of fruits, vegetables, and whole grains. It also includes fat-free or low-fat milk and milk products, lean meat and poultry, fish, and nuts. It includes less red meat and far less sugar than the typical American diet.
Broken out by food group, a 2,000-calorie DASH meal plan would contain the following:
A study published in 2004 in the journal Diabetes Care also showed that the DASH diet can improve insulin sensitivity by up to 50%, suggesting that it might also improve blood glucose control. For more information on the DASH diet, consult your dietitian or download “Your Guide to Lowering Your Blood Pressure with DASH” from the National Heart, Lung, and Blood Institute at www.nhlbi.nih.gov/health/public/heart/index.htm#hbp.
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