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DASH 식단

The DASH Diet

 

 
This is the healthy DASH diet plan which was developed by the US National Institutes of Health to lower blood pressure without medication. Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. It has been shown to be an effective way to lose weight and become healthier. All of these benefits led to the #1 ranking by US News & World Report on June 7, 2011, The DASH Diet Action Plan book provides the complete lifestyle program to support reaching and maintaining a healthy weight, while lowering blood pressure and cholesterol.

Research based

The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. Blood pressure control with the DASH diet involves more than just the traditional low salt or low sodium diet advice. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. It emphasizes whole grains and contains less refined grains compared with a typical diet. It is rich in potassium, magnesium, calcium, and fiber. Your doctor may have recommended this eating plan; it is also recommended by:

  •  The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
  •  The American Heart Association
  •  The Dietary Guidelines for Americans
  •  US guidelines for treatment of high blood pressure
  •  and, the DASH diet formed the basis for the USDA MyPyramid

What is the DASH Diet?

The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It also includes grains, especially whole grains; lean meats, fish and poultry; nuts and beans. It is high fiber and low to moderate in fat. It is a plan that follows US guidelines for sodium content. The DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people. And, it contains all the healthy foods from the Mediterranean diet.

Specifically the DASH diet plan includes:

Type of food

Number of servings for 1600 - 3100 Calorie diets

Servings on a 2000 Calorie diet

Grains and grain products 
(include at least 3 whole grain foods each day)

6 - 12

7 - 8

Fruits

4 - 6

4 - 5

Vegetables

4 - 6

4 - 5

Low fat or non fat dairy foods

2 - 4

2 - 3

Lean meats, fish, poultry

1.5 - 2.5

2 or less

Nuts, seeds, and legumes

3 - 6 per week

4 - 5 per week

Fats and sweets

2 - 4

limited

Who Should Follow the DASH Diet?

The Dietary Guidelines for Americans recommend the DASH eating plan as a model for healthy eating for everyone! The whole family can enjoy the DASH diet. And of course, the DASH diet was developed to help people lower their blood pressure. It provides additional heart health benefits, lowering cholesterol and inflammation. New research shows that it is effective in lowering blood pressure in children as well as adults.

How Does the DASH Diet Plan Work?

The DASH diet helps to lower blood pressure by providing more key nutrients, such as potassium, calcium, and magnesium, all of which are associated with lower blood pressure. These key nutrients are boosted by including more fruits, vegetables, and low-fat or nonfat dairy in your daily diet. Some people see additional benefits by lowering sodium or salt in their diet.  Our book includes additional lifestyle changes to lower blood pressure, such as weight loss, exercise, smoking cessation, and moderation of alcohol intake.

The DASH Diet Action Plan is the user-friendly guide to the DASH diet. Without help, many people can find it difficult to follow the DASH diet. This book was written to make it easy-to-follow. And the book makes it easy to lose weight, and has realistic ways to add more exercise. Although the book was not intended to be an aggressive weight loss book, people are writing to say that they have surprised themselves by finding it easy to lose weight following the plan!

 

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